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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 of Iron 45% more than Bean raw.

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% 1% 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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +26.2%
Contains more Vitamin B3Vitamin B3 +66.5%
Contains more Vitamin B5Vitamin B5 +14.5%
~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

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

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Black turtle bean Opinion
Calories 347kcal 339kcal Bean raw
Protein 21.42g 21.25g Bean raw
Fats 1.23g 0.9g Bean raw
Vitamin C 6.3mg 0mg Bean raw
Net carbs 47.05g 47.75g Black turtle bean
Carbs 62.55g 63.25g Black turtle bean
Magnesium 176mg 160mg Bean raw
Calcium 113mg 160mg Black turtle bean
Potassium 1393mg 1500mg Black turtle bean
Iron 5.07mg 8.7mg Black turtle bean
Sugar 2.11g 2.12g Bean raw
Fiber 15.5g 15.5g
Copper 0.893mg 1mg Black turtle bean
Zinc 2.28mg 2.2mg Bean raw
Starch 34.17g Bean raw
Phosphorus 411mg 440mg Black turtle bean
Sodium 12mg 9mg Black turtle bean
Vitamin A 0IU 17IU Black turtle bean
Vitamin E 0.21mg 0.21mg
Manganese 1.148mg 1mg Bean raw
Selenium 27.9µg 3.2µg Bean raw
Vitamin B1 0.713mg 0.9mg Black turtle bean
Vitamin B2 0.212mg 0.193mg Bean raw
Vitamin B3 1.174mg 1.955mg Black turtle bean
Vitamin B5 0.785mg 0.899mg Black turtle bean
Vitamin B6 0.474mg 0.286mg Bean raw
Vitamin K 5.6µg 5.6µg
Folate 525µg 444µg Bean raw
Choline 66.2mg Bean raw
Saturated Fat 0.235g 0.232g Black turtle bean
Monounsaturated Fat 0.229g 0.078g Bean raw
Polyunsaturated fat 0.407g 0.387g Bean raw
Tryptophan 0.237mg 0.252mg Black turtle bean
Threonine 0.81mg 0.894mg Black turtle bean
Isoleucine 0.871mg 0.938mg Black turtle bean
Leucine 1.558mg 1.697mg Black turtle bean
Lysine 1.356mg 1.459mg Black turtle bean
Methionine 0.259mg 0.32mg Black turtle bean
Phenylalanine 1.095mg 1.149mg Black turtle bean
Valine 0.998mg 1.112mg Black turtle bean
Histidine 0.556mg 0.592mg Black turtle bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Black turtle bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
67%
Bean raw
60%
Black turtle bean
Minerals Daily Need Coverage Score
131%
Bean raw
135%
Black turtle bean

Comparison summary

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 - 0.003g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 13)
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 0.01g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. 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.