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  6. Black turtle bean vs. Lamb

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

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How are black turtle bean and lamb different?

  • Black turtle bean is richer in folate, copper, iron, vitamin B1, fiber, manganese, and phosphorus, while lamb is higher in vitamin B12 and selenium.
  • Black turtle bean covers your daily need for folate 107% more than lamb.
  • Black turtle bean is lower in saturated fat.
  • Black turtle bean has a higher glycemic index (20) than lamb (0).

Beans, black turtle, mature seeds, raw and Lamb, domestic, composite of trimmed retail cuts, separable lean, and fat, trimmed to 1/4" fat, choice, cooked types were used in this article.

Infographic

Black turtle bean vs Lamb infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Lamb
Lamb
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.1% 27% 71% 40% 122% 81% 9.4% 2.9% 144%
Contains more MagnesiumMagnesium +595.7%
Contains more CalciumCalcium +841.2%
Contains more PotassiumPotassium +383.9%
Contains more IronIron +362.8%
Contains more CopperCopper +740.3%
Contains more PhosphorusPhosphorus +134%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +4445.5%
Contains more ZincZinc +102.7%
Contains more SeleniumSelenium +725%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 4.2% 225% 45% 37% 54% 66% 0% 14% 333%
Lamb
Lamb
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 1.5% 0% 2.8% 25% 58% 125% 40% 30% 319% 12% 14%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +800%
Contains more Vitamin B5Vitamin B5 +36.2%
Contains more Vitamin B6Vitamin B6 +120%
Contains more Vitamin KVitamin K +21.7%
Contains more FolateFolate +2366.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +29.5%
Contains more Vitamin B3Vitamin B3 +240.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Lamb DV% diff.
Folate 444µg 18µg 107%
Vitamin B12 0µg 2.55µg 106%
Copper 1mg 0.119mg 98%
Iron 8.7mg 1.88mg 85%
Vitamin B1 0.9mg 0.1mg 67%
Fiber 15.5g 0g 62%
Manganese 1mg 0.022mg 43%
Selenium 3.2µg 26.4µg 42%
Saturated fat 0.232g 8.83g 39%
Phosphorus 440mg 188mg 36%
Potassium 1500mg 310mg 35%
Magnesium 160mg 23mg 33%
Cholesterol 0mg 97mg 32%
Fats 0.9g 20.94g 31%
Vitamin B3 1.955mg 6.66mg 29%
Monounsaturated fat 0.078g 8.82g 22%
Carbs 63.25g 0g 21%
Zinc 2.2mg 4.46mg 21%
Choline 93.7mg 17%
Calcium 160mg 17mg 14%
Vitamin B6 0.286mg 0.13mg 12%
Protein 21.25g 24.52g 7%
Polyunsaturated fat 0.387g 1.51g 7%
Vitamin B5 0.899mg 0.66mg 5%
Vitamin B2 0.193mg 0.25mg 4%
Sodium 9mg 72mg 3%
Calories 339kcal 294kcal 2%
Vitamin D 0µg 0.1µg 1%
Vitamin K 5.6µg 4.6µg 1%
Protein per 100 calories 6.3g 8.3g N/A
Calories per 10 g protein 160kcal 120kcal N/A
Weight per 100 calories 29g 34g N/A
Unsaturated / Saturated Fat ratio 2 1.2 N/A
Net carbs 47.75g 0g N/A
Vitamin D* 0 IU 2 IU 0%
Sugar 2.12g 0g N/A
Vitamin E 0.21mg 0.14mg 0%
Tryptophan 0.252mg 0.287mg 0%
Threonine 0.894mg 1.05mg 0%
Isoleucine 0.938mg 1.183mg 0%
Leucine 1.697mg 1.908mg 0%
Lysine 1.459mg 2.166mg 0%
Methionine 0.32mg 0.629mg 0%
Phenylalanine 1.149mg 0.998mg 0%
Valine 1.112mg 1.323mg 0%
Histidine 0.592mg 0.777mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Lamb
Lamb
3
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +15.4%
Contains more FatsFats +2226.7%
Contains more WaterWater +388.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Lamb
Lamb
2
46% 46% 8%
Saturated fat: Sat. Fat 8.83 g
Monounsaturated fat: Mono. Fat 8.82 g
Polyunsaturated fat: Poly. Fat 1.51 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +11207.7%
Contains more Poly. FatPolyunsaturated fat +290.2%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/nutrients
  2. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/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.