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Black turtle bean vs Bran - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Bran
Bran contains less Sugars (difference - 0.67g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 5mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.6)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 1.096g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Black turtle bean Bran
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Black turtle bean Bran
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
28
Black turtle bean
32
Bran
Mineral Summary Score
96
Black turtle bean
84
Bran

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Bran
Contains more Iron +60.8%
Contains more Calcium +175.9%
Contains more Potassium +165%
Contains more Copper +148.1%
Contains more Magnesium +46.9%
Contains more Zinc +41.4%
Contains more Phosphorus +66.8%
Contains less Sodium -55.6%
Contains more Iron +60.8%
Contains more Calcium +175.9%
Contains more Potassium +165%
Contains more Copper +148.1%
Contains more Magnesium +46.9%
Contains more Zinc +41.4%
Contains more Phosphorus +66.8%
Contains less Sodium -55.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Bran
Contains more Vitamin A +∞%
Contains more Vitamin B3 +109.3%
Contains more Vitamin B6 +73.3%
Contains more Vitamin K +75%
Contains more Vitamin E +381%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +14%
Contains more Vitamin B5 +66.2%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +109.3%
Contains more Vitamin B6 +73.3%
Contains more Vitamin K +75%
Contains more Vitamin E +381%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +14%
Contains more Vitamin B5 +66.2%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
128%
Black turtle bean
104%
Bran
Carbohydrates
63%
Black turtle bean
66%
Bran
Fats
4%
Black turtle bean
32%
Bran

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Black turtle bean Bran Opinion
Calories 339 246 Black turtle bean
Protein 21.25 17.3 Black turtle bean
Fats 0.9 7.03 Bran
Vitamin C 0 0
Carbs 63.25 66.22 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 8.7 5.41 Black turtle bean
Calcium 160 58 Black turtle bean
Potassium 1500 566 Black turtle bean
Magnesium 160 235 Bran
Sugars 2.12 1.45 Black turtle bean
Fiber 15.5 15.4 Black turtle bean
Copper 1 0.403 Black turtle bean
Zinc 2.2 3.11 Bran
Starch
Phosphorus 440 734 Bran
Sodium 9 4 Bran
Vitamin A 17 0 Black turtle bean
Vitamin E 0.21 1.01 Bran
Vitamin D 0 0
Vitamin B1 0.9 1.17 Bran
Vitamin B2 0.193 0.22 Bran
Vitamin B3 1.955 0.934 Black turtle bean
Vitamin B5 0.899 1.494 Bran
Vitamin B6 0.286 0.165 Black turtle bean
Vitamin B12 0 0
Vitamin K 5.6 3.2 Black turtle bean
Folic acid (B9) 0 0
Trans Fat 0 Bran
Saturated Fat 0.232 1.328 Black turtle bean
Monounsaturated Fat 0.078 2.376 Bran
Polyunsaturated fat 0.387 2.766 Bran
Tryptophan 0.252 0.335 Bran
Threonine 0.894 0.502 Black turtle bean
Isoleucine 0.938 0.668 Black turtle bean
Leucine 1.697 1.374 Black turtle bean
Lysine 1.459 0.76 Black turtle bean
Methionine 0.32 0.335 Bran
Phenylalanine 1.149 0.908 Black turtle bean
Valine 1.112 0.964 Black turtle bean
Histidine 0.592 0.41 Black turtle bean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.