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  6. Black turtle bean vs. White beans

Black turtle bean vs. White beans — In-Depth Nutrition Comparison

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What are the differences between Black turtle bean and White beans?

  • Black turtle bean is higher in Vitamin B1, Fiber, and Phosphorus, yet White beans is higher in Manganese, Iron, and Zinc.
  • White beans's daily need coverage for Manganese is 13% more.
  • Black turtle bean has 2 times more Vitamin B1 than White beans. While Black turtle bean has 0.225mg of Vitamin B1, White beans has only 0.118mg.

We used Beans, black turtle, mature seeds, cooked, boiled, without salt and Beans, white, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Black turtle bean vs White beans 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
2
:
8
White beans
White beans
Contains more Phosphorus +34.5%
Contains less Sodium -50%
Contains more Calcium +63.6%
Contains more Iron +29.8%
Contains more Magnesium +28.6%
Contains more Potassium +29.6%
Contains more Zinc +81.6%
Contains more Manganese +94.5%
Equal in Copper - 0.287
Equal in Selenium - 1.3
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Contains more Phosphorus +34.5%
Contains less Sodium -50%
Contains more Calcium +63.6%
Contains more Iron +29.8%
Contains more Magnesium +28.6%
Contains more Potassium +29.6%
Contains more Zinc +81.6%
Contains more Manganese +94.5%
Equal in Copper - 0.287
Equal in Selenium - 1.3

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
6
:
3
White beans
White beans
Contains more Vitamin A +∞%
Contains more Vitamin B1 +90.7%
Contains more Vitamin B2 +21.7%
Contains more Vitamin B3 +276.4%
Contains more Vitamin B5 +13.5%
Contains more Vitamin B6 +20.8%
Equal in Vitamin E - 0.94
Equal in Folate - 81
Equal in Vitamin K - 3.5
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%
White beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 0% 30% 11% 3% 14% 22% 61% 0% 9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +90.7%
Contains more Vitamin B2 +21.7%
Contains more Vitamin B3 +276.4%
Contains more Vitamin B5 +13.5%
Contains more Vitamin B6 +20.8%
Equal in Vitamin E - 0.94
Equal in Folate - 81
Equal in Vitamin K - 3.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black turtle bean
Black turtle bean
1
:
3
White beans
White beans
Contains more Protein +18.9%
Contains more Other +26.8%
Equal in Fats - 0.35
Equal in Carbs - 25.09
Equal in Water - 63.08
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
White beans
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Contains more Protein +18.9%
Contains more Other +26.8%
Equal in Fats - 0.35
Equal in Carbs - 25.09
Equal in Water - 63.08

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black turtle bean
Black turtle bean
1
:
2
White beans
White beans
Equal in Saturated Fat - 0.091
Equal in Monounsaturated Fat - 0.031
Equal in Polyunsaturated fat - 0.152
Black turtle bean
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Equal in Saturated Fat - 0.091
Equal in Monounsaturated Fat - 0.031
Equal in Polyunsaturated fat - 0.152

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 White beans
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean White beans Opinion
Net carbs 16.05g 18.79g White beans
Protein 8.18g 9.73g White beans
Fats 0.35g 0.35g
Carbs 24.35g 25.09g White beans
Calories 130kcal 139kcal White beans
Sugar 0.32g 0.34g Black turtle bean
Fiber 8.3g 6.3g Black turtle bean
Calcium 55mg 90mg White beans
Iron 2.85mg 3.7mg White beans
Magnesium 49mg 63mg White beans
Phosphorus 152mg 113mg Black turtle bean
Potassium 433mg 561mg White beans
Sodium 3mg 6mg Black turtle bean
Zinc 0.76mg 1.38mg White beans
Copper 0.269mg 0.287mg White beans
Manganese 0.327mg 0.636mg White beans
Selenium 1.2µg 1.3µg White beans
Vitamin A 6IU 0IU Black turtle bean
Vitamin E 0.87mg 0.94mg White beans
Vitamin B1 0.225mg 0.118mg Black turtle bean
Vitamin B2 0.056mg 0.046mg Black turtle bean
Vitamin B3 0.527mg 0.14mg Black turtle bean
Vitamin B5 0.26mg 0.229mg Black turtle bean
Vitamin B6 0.077mg 0.093mg White beans
Folate 86µg 81µg Black turtle bean
Vitamin K 3.3µg 3.5µg White beans
Tryptophan 0.097mg 0.115mg White beans
Threonine 0.344mg 0.409mg White beans
Isoleucine 0.361mg 0.429mg White beans
Leucine 0.653mg 0.776mg White beans
Lysine 0.562mg 0.668mg White beans
Methionine 0.123mg 0.146mg White beans
Phenylalanine 0.442mg 0.526mg White beans
Valine 0.428mg 0.509mg White beans
Histidine 0.228mg 0.271mg White beans
Saturated Fat 0.089g 0.091g Black turtle bean
Monounsaturated Fat 0.03g 0.031g White beans
Polyunsaturated fat 0.149g 0.152g White beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean White beans
Low Fats diet Equal
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
14%
White beans
Minerals Daily Need Coverage Score
42%
Black turtle bean
53%
White beans

Comparison summary

Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 20)
Which food is cheaper?
White beans
White beans is cheaper (difference - $1.6)
Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 0.02g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.002g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.