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  6. Bean raw vs. Black turtle bean

Bean raw vs. Black turtle bean — In-Depth Nutrition Comparison

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How are bean raw and black turtle bean different?

  • Bean raw is richer in selenium, folate, vitamin B6, vitamin C, and manganese, while black turtle bean is higher in iron, vitamin B1, and copper.
  • Black turtle bean covers your daily need for iron, 45% more than bean raw.
  • Bean raw has a higher glycemic index (33) than black turtle bean (20).

Beans, pinto, mature seeds, raw and Beans, black turtle, mature seeds, raw types were used in this article.

Infographic

Bean raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more ManganeseManganese +14.8%
Contains more SeleniumSelenium +771.9%
Contains more CalciumCalcium +41.6%
Contains more IronIron +71.6%
Contains more CopperCopper +12%
Contains less SodiumSodium -25%
~equal in Magnesium ~160mg
~equal in Potassium ~1500mg
~equal in Zinc ~2.2mg
~equal in Phosphorus ~440mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +65.7%
Contains more FolateFolate +18.2%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +26.2%
Contains more Vitamin B3Vitamin B3 +66.5%
Contains more Vitamin B5Vitamin B5 +14.5%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.21mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.193mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~5.6µg

All nutrients comparison - raw data values

Nutrient Bean raw Black turtle bean DV% diff.
Iron 5.07mg 8.7mg 45%
Selenium 27.9µg 3.2µg 45%
Folate 525µg 444µg 20%
Vitamin B1 0.713mg 0.9mg 16%
Starch 34.17g 14%
Vitamin B6 0.474mg 0.286mg 14%
Choline 66.2mg 12%
Copper 0.893mg 1mg 12%
Vitamin C 6.3mg 0mg 7%
Manganese 1.148mg 1mg 6%
Calcium 113mg 160mg 5%
Vitamin B3 1.174mg 1.955mg 5%
Magnesium 176mg 160mg 4%
Phosphorus 411mg 440mg 4%
Potassium 1393mg 1500mg 3%
Vitamin B5 0.785mg 0.899mg 2%
Fats 1.23g 0.9g 1%
Zinc 2.28mg 2.2mg 1%
Vitamin B2 0.212mg 0.193mg 1%
Calories 347kcal 339kcal 0%
Protein 21.42g 21.25g 0%
Carbs 62.55g 63.25g 0%
Net carbs 47.05g 47.75g N/A
Sugar 2.11g 2.12g N/A
Fiber 15.5g 15.5g 0%
Sodium 12mg 9mg 0%
Vitamin E 0.21mg 0.21mg 0%
Vitamin K 5.6µg 5.6µg 0%
Saturated fat 0.235g 0.232g 0%
Monounsaturated fat 0.229g 0.078g 0%
Polyunsaturated fat 0.407g 0.387g 0%
Tryptophan 0.237mg 0.252mg 0%
Threonine 0.81mg 0.894mg 0%
Isoleucine 0.871mg 0.938mg 0%
Leucine 1.558mg 1.697mg 0%
Lysine 1.356mg 1.459mg 0%
Methionine 0.259mg 0.32mg 0%
Phenylalanine 1.095mg 1.149mg 0%
Valine 0.998mg 1.112mg 0%
Histidine 0.556mg 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +36.7%
~equal in Protein ~21.25g
~equal in Carbs ~63.25g
~equal in Water ~11g
~equal in Other ~3.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +193.6%
~equal in Saturated fat ~0.232g
~equal in Polyunsaturated fat ~0.387g

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.