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  6. Kidney beans vs. Black turtle bean

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

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A recap on differences between Kidney beans and Black turtle bean

  • Kidney beans is higher in Folate, yet Black turtle bean is higher in Iron, Fiber, Copper, Vitamin E , and Vitamin B1.
  • Kidney beans covers your daily Folate needs 11% more than Black turtle bean.

Food varieties used in this article are Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Beans, black turtle, mature seeds, cooked, boiled, without salt.

Infographic

Kidney beans 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.
Kidney beans
Kidney beans
3
:
7
Black turtle bean
Black turtle bean
Contains less Sodium -66.7%
Contains more Zinc +31.6%
Contains more Manganese +31.5%
Contains more Calcium +57.1%
Contains more Iron +28.4%
Contains more Magnesium +16.7%
Contains more Phosphorus +10.1%
Contains more Copper +24.5%
Equal in Potassium - 433
Equal in Selenium - 1.2
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Contains less Sodium -66.7%
Contains more Zinc +31.6%
Contains more Manganese +31.5%
Contains more Calcium +57.1%
Contains more Iron +28.4%
Contains more Magnesium +16.7%
Contains more Phosphorus +10.1%
Contains more Copper +24.5%
Equal in Potassium - 433
Equal in Selenium - 1.2

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.
Kidney beans
Kidney beans
6
:
4
Black turtle bean
Black turtle bean
Contains more Vitamin C +∞%
Contains more Vitamin B6 +55.8%
Contains more Folate +51.2%
Contains more Vitamin K +154.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +2800%
Contains more Vitamin B1 +40.6%
Contains more Vitamin B5 +18.2%
Equal in Vitamin B2 - 0.056
Equal in Vitamin B3 - 0.527
Kidney 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% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
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%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +55.8%
Contains more Folate +51.2%
Contains more Vitamin K +154.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +2800%
Contains more Vitamin B1 +40.6%
Contains more Vitamin B5 +18.2%
Equal in Vitamin B2 - 0.056
Equal in Vitamin B3 - 0.527

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans
Kidney beans
3
:
2
Black turtle bean
Black turtle bean
Contains more Fats +42.9%
Contains more Other +26.6%
Equal in Protein - 8.18
Equal in Carbs - 24.35
Equal in Water - 65.74
Kidney beans
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
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
Contains more Fats +42.9%
Contains more Other +26.6%
Equal in Protein - 8.18
Equal in Carbs - 24.35
Equal in Water - 65.74

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans
Kidney beans
3
:
0
Black turtle bean
Black turtle bean
Contains less Saturated Fat -18%
Contains more Monounsaturated Fat +30%
Contains more Polyunsaturated fat +86.6%
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Black turtle bean
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Contains less Saturated Fat -18%
Contains more Monounsaturated Fat +30%
Contains more Polyunsaturated fat +86.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kidney beans Black turtle bean Opinion
Net carbs 16.4g 16.05g Kidney beans
Protein 8.67g 8.18g Kidney beans
Fats 0.5g 0.35g Kidney beans
Carbs 22.8g 24.35g Black turtle bean
Calories 127kcal 130kcal Black turtle bean
Sugar 0.32g 0.32g
Fiber 6.4g 8.3g Black turtle bean
Calcium 35mg 55mg Black turtle bean
Iron 2.22mg 2.85mg Black turtle bean
Magnesium 42mg 49mg Black turtle bean
Phosphorus 138mg 152mg Black turtle bean
Potassium 405mg 433mg Black turtle bean
Sodium 1mg 3mg Kidney beans
Zinc 1mg 0.76mg Kidney beans
Copper 0.216mg 0.269mg Black turtle bean
Manganese 0.43mg 0.327mg Kidney beans
Selenium 1.1µg 1.2µg Black turtle bean
Vitamin A 0IU 6IU Black turtle bean
Vitamin E 0.03mg 0.87mg Black turtle bean
Vitamin C 1.2mg 0mg Kidney beans
Vitamin B1 0.16mg 0.225mg Black turtle bean
Vitamin B2 0.058mg 0.056mg Kidney beans
Vitamin B3 0.578mg 0.527mg Kidney beans
Vitamin B5 0.22mg 0.26mg Black turtle bean
Vitamin B6 0.12mg 0.077mg Kidney beans
Folate 130µg 86µg Kidney beans
Vitamin K 8.4µg 3.3µg Kidney beans
Tryptophan 0.104mg 0.097mg Kidney beans
Threonine 0.319mg 0.344mg Black turtle bean
Isoleucine 0.41mg 0.361mg Kidney beans
Leucine 0.736mg 0.653mg Kidney beans
Lysine 0.607mg 0.562mg Kidney beans
Methionine 0.113mg 0.123mg Black turtle bean
Phenylalanine 0.511mg 0.442mg Kidney beans
Valine 0.5mg 0.428mg Kidney beans
Histidine 0.238mg 0.228mg Kidney beans
Saturated Fat 0.073g 0.089g Kidney beans
Monounsaturated Fat 0.039g 0.03g Kidney beans
Polyunsaturated fat 0.278g 0.149g Kidney beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans Black turtle bean
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
19%
Kidney beans
17%
Black turtle bean
Minerals Daily Need Coverage Score
38%
Kidney beans
42%
Black turtle bean

Comparison summary

Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 0.016g)
Which food is cheaper?
Kidney beans
Kidney beans is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0.32 g)
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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.