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  6. Black turtle bean vs. Dried fruit

Black turtle bean vs. Dried fruit — In-Depth Nutrition Comparison

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How are Black turtle bean and Dried fruit different?

  • Black turtle bean is higher in Folate, Vitamin B1, and Phosphorus, however, Dried fruit is richer in Vitamin E , Potassium, Vitamin A RAE, Vitamin B3, Copper, Vitamin B5, and Vitamin B6.
  • Daily need coverage for Vitamin E from Dried fruit is 23% higher.
  • Black turtle bean contains 15 times more Vitamin B1 than Dried fruit. While Black turtle bean contains 0.225mg of Vitamin B1, Dried fruit contains only 0.015mg.

Beans, black turtle, mature seeds, cooked, boiled, without salt and Apricots, dried, sulfured, uncooked are the varieties used in this article.

Infographic

Black turtle bean vs Dried fruit 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.
Black turtle bean
Black turtle bean
6
:
3
Dried fruit
Dried fruit
Contains more Magnesium +53.1%
Contains more Phosphorus +114.1%
Contains less Sodium -70%
Contains more Zinc +94.9%
Contains more Manganese +39.1%
Contains more Potassium +168.4%
Contains more Copper +27.5%
Contains more Selenium +83.3%
Equal in Calcium - 55
Equal in Iron - 2.66
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Magnesium +53.1%
Contains more Phosphorus +114.1%
Contains less Sodium -70%
Contains more Zinc +94.9%
Contains more Manganese +39.1%
Contains more Potassium +168.4%
Contains more Copper +27.5%
Contains more Selenium +83.3%
Equal in Calcium - 55
Equal in Iron - 2.66

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.
Black turtle bean
Black turtle bean
3
:
7
Dried fruit
Dried fruit
Contains more Vitamin B1 +1400%
Contains more Folate +760%
Contains more Vitamin A +59966.7%
Contains more Vitamin E +397.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +32.1%
Contains more Vitamin B3 +391.3%
Contains more Vitamin B5 +98.5%
Contains more Vitamin B6 +85.7%
Equal in Vitamin K - 3.1
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin B1 +1400%
Contains more Folate +760%
Contains more Vitamin A +59966.7%
Contains more Vitamin E +397.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +32.1%
Contains more Vitamin B3 +391.3%
Contains more Vitamin B5 +98.5%
Contains more Vitamin B6 +85.7%
Equal in Vitamin K - 3.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black turtle bean
Black turtle bean
2
:
3
Dried fruit
Dried fruit
Contains more Protein +141.3%
Contains more Water +112.8%
Contains more Fats +45.7%
Contains more Carbs +157.2%
Contains more Other +86.2%
Black turtle bean
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more Protein +141.3%
Contains more Water +112.8%
Contains more Fats +45.7%
Contains more Carbs +157.2%
Contains more Other +86.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black turtle bean
Black turtle bean
1
:
2
Dried fruit
Dried fruit
Contains more Polyunsaturated fat +101.4%
Contains less Saturated Fat -80.9%
Contains more Monounsaturated Fat +146.7%
Black turtle bean
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains more Polyunsaturated fat +101.4%
Contains less Saturated Fat -80.9%
Contains more Monounsaturated Fat +146.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Black turtle bean Dried fruit Opinion
Net carbs 16.05g 55.34g Dried fruit
Protein 8.18g 3.39g Black turtle bean
Fats 0.35g 0.51g Dried fruit
Carbs 24.35g 62.64g Dried fruit
Calories 130kcal 241kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 0.32g 53.44g Black turtle bean
Fiber 8.3g 7.3g Black turtle bean
Calcium 55mg 55mg
Iron 2.85mg 2.66mg Black turtle bean
Magnesium 49mg 32mg Black turtle bean
Phosphorus 152mg 71mg Black turtle bean
Potassium 433mg 1162mg Dried fruit
Sodium 3mg 10mg Black turtle bean
Zinc 0.76mg 0.39mg Black turtle bean
Copper 0.269mg 0.343mg Dried fruit
Manganese 0.327mg 0.235mg Black turtle bean
Selenium 1.2µg 2.2µg Dried fruit
Vitamin A 6IU 3604IU Dried fruit
Vitamin A RAE 0µg 180µg Dried fruit
Vitamin E 0.87mg 4.33mg Dried fruit
Vitamin C 0mg 1mg Dried fruit
Vitamin B1 0.225mg 0.015mg Black turtle bean
Vitamin B2 0.056mg 0.074mg Dried fruit
Vitamin B3 0.527mg 2.589mg Dried fruit
Vitamin B5 0.26mg 0.516mg Dried fruit
Vitamin B6 0.077mg 0.143mg Dried fruit
Folate 86µg 10µg Black turtle bean
Vitamin K 3.3µg 3.1µg Black turtle bean
Tryptophan 0.097mg 0.016mg Black turtle bean
Threonine 0.344mg 0.073mg Black turtle bean
Isoleucine 0.361mg 0.063mg Black turtle bean
Leucine 0.653mg 0.105mg Black turtle bean
Lysine 0.562mg 0.083mg Black turtle bean
Methionine 0.123mg 0.015mg Black turtle bean
Phenylalanine 0.442mg 0.062mg Black turtle bean
Valine 0.428mg 0.078mg Black turtle bean
Histidine 0.228mg 0.047mg Black turtle bean
Saturated Fat 0.089g 0.017g Dried fruit
Monounsaturated Fat 0.03g 0.074g Dried fruit
Polyunsaturated fat 0.149g 0.074g Black turtle bean

Which food is preferable for your diet?

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

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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
17%
Black turtle bean
38%
Dried fruit
Minerals Daily Need Coverage Score
42%
Black turtle bean
44%
Dried fruit

Comparison summary

Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.072g)
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 53.12g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 11)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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/175187/nutrients
  2. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.