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  6. White beans vs. Black turtle bean

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

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

  • White beans is higher in Manganese, Iron, and Zinc, yet Black turtle bean is higher in Vitamin B1, Fiber, and Phosphorus.
  • White beans's daily need coverage for Manganese is 13% more.
  • White beans has 2 times more Zinc than Black turtle bean. While White beans has 1.38mg of Zinc, Black turtle bean has only 0.76mg.

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

Infographic

White 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.
White beans
White beans
8
:
2
Black turtle bean
Black turtle bean
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%
Contains more Phosphorus +34.5%
Contains less Sodium -50%
Equal in Copper - 0.269
Equal in Selenium - 1.2
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
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%
Contains more Phosphorus +34.5%
Contains less Sodium -50%
Equal in Copper - 0.269
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.
White beans
White beans
3
:
6
Black turtle bean
Black turtle bean
Contains more Vitamin B6 +20.8%
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%
Equal in Vitamin E - 0.87
Equal in Folate - 86
Equal in Vitamin K - 3.3
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%
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 B6 +20.8%
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%
Equal in Vitamin E - 0.87
Equal in Folate - 86
Equal in Vitamin K - 3.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White beans
White beans
3
:
1
Black turtle bean
Black turtle bean
Contains more Protein +18.9%
Contains more Other +26.8%
Equal in Fats - 0.35
Equal in Carbs - 24.35
Equal in Water - 65.74
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
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 Protein +18.9%
Contains more Other +26.8%
Equal in Fats - 0.35
Equal in Carbs - 24.35
Equal in Water - 65.74

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White beans Black turtle bean
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
14%
White beans
17%
Black turtle bean
Minerals Daily Need Coverage Score
53%
White beans
42%
Black turtle bean

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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.