Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Yolk vs. Black turtle bean — In-Depth Nutrition Comparison

Compare

Differences between yolk and black turtle bean

  • Yolk has more selenium, vitamin B12, and vitamin B5, while black turtle bean has more copper, iron, folate, fiber, and vitamin B1.
  • Yolk's daily need coverage for cholesterol is 362% higher.
  • The amount of cholesterol in black turtle bean is lower.
  • Yolk has a lower glycemic index. The glycemic index of yolk is 0, while the glycemic index of black turtle bean is 20.

The food types used in this comparison are Egg, yolk, raw, fresh and Beans, black turtle, mature seeds, raw.

Infographic

Yolk vs Black turtle bean infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Yolk
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more SeleniumSelenium +1650%
Contains more MagnesiumMagnesium +3100%
Contains more CalciumCalcium +24%
Contains more PotassiumPotassium +1276.1%
Contains more IronIron +218.7%
Contains more CopperCopper +1198.7%
Contains more PhosphorusPhosphorus +12.8%
Contains less SodiumSodium -81.3%
Contains more ManganeseManganese +1718.2%
~equal in Zinc ~2.2mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Yolk
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1128.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +173.6%
Contains more Vitamin B5Vitamin B5 +232.6%
Contains more Vitamin B6Vitamin B6 +22.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +411.4%
Contains more Vitamin B3Vitamin B3 +8045.8%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +204.1%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
2
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +2848.9%
Contains more WaterWater +375.5%
Contains more ProteinProtein +34%
Contains more CarbsCarbs +1661.8%
Contains more OtherOther +111.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +14948.7%
Contains more Poly. FatPolyunsaturated fat +986.3%
Contains less Sat. FatSaturated fat -97.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yolk Black turtle bean
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Yolk Black turtle bean DV% diff.
Cholesterol 1085mg 0mg 362%
Choline 820.2mg 149%
Copper 0.077mg 1mg 103%
Selenium 56µg 3.2µg 96%
Vitamin B12 1.95µg 0µg 81%
Folate 146µg 444µg 75%
Iron 2.73mg 8.7mg 75%
Fiber 0g 15.5g 62%
Vitamin B1 0.176mg 0.9mg 60%
Vitamin A 381µg 0µg 42%
Vitamin B5 2.99mg 0.899mg 42%
Saturated fat 9.551g 0.232g 42%
Potassium 109mg 1500mg 41%
Manganese 0.055mg 1mg 41%
Fats 26.54g 0.9g 39%
Magnesium 5mg 160mg 37%
Monounsaturated fat 11.738g 0.078g 29%
Vitamin D 5.4µg 0µg 27%
Vitamin D 218IU 0IU 27%
Vitamin B2 0.528mg 0.193mg 26%
Polyunsaturated fat 4.204g 0.387g 25%
Carbs 3.59g 63.25g 20%
Vitamin E 2.58mg 0.21mg 16%
Vitamin B3 0.024mg 1.955mg 12%
Protein 15.86g 21.25g 11%
Phosphorus 390mg 440mg 7%
Vitamin B6 0.35mg 0.286mg 5%
Vitamin K 0.7µg 5.6µg 4%
Calcium 129mg 160mg 3%
Sodium 48mg 9mg 2%
Calories 322kcal 339kcal 1%
Zinc 2.3mg 2.2mg 1%
Net carbs 3.59g 47.75g N/A
Sugar 0.56g 2.12g N/A
Tryptophan 0.177mg 0.252mg 0%
Threonine 0.687mg 0.894mg 0%
Isoleucine 0.866mg 0.938mg 0%
Leucine 1.399mg 1.697mg 0%
Lysine 1.217mg 1.459mg 0%
Methionine 0.378mg 0.32mg 0%
Phenylalanine 0.681mg 1.149mg 0%
Valine 0.949mg 1.112mg 0%
Histidine 0.416mg 0.592mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.011g 0g N/A
Omega-3 - DHA 0.114g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yolk Black turtle bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
114%
Yolk
60%
Black turtle bean
Minerals Daily Need Coverage Score
73%
Yolk
135%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 1.56g)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 20)
Which food is cheaper?
Yolk
Yolk is cheaper (difference - $0.6)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Black turtle bean
Black turtle bean is lower in Cholesterol (difference - 1085mg)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 39mg)
Which food is lower in Saturated fat?
Black turtle bean
Black turtle bean is lower in Saturated fat (difference - 9.319g)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.