Beans vs. Black turtle bean — In-Depth Nutrition Comparison
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What are the main differences between beans and black turtle bean?
- Beans are richer in selenium and zinc, while black turtle bean is higher in iron, folate, fiber, copper, phosphorus, and vitamin B1.
- Black turtle bean's daily need coverage for iron is 32% higher.
- Black turtle bean has 4 times less selenium than beans. Beans have 4.5µg of selenium, while black turtle bean has 1.2µg.
- Beans have a higher glycemic index (33) than black turtle bean (20).
We used Beans, baked, canned, no salt added and Beans, black turtle, mature seeds, cooked, boiled, without salt types in this comparison.
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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.
| Contains more ZincZinc | +84.2% |
| Contains less SodiumSodium | -66.7% |
| Contains more SeleniumSelenium | +275% |
| Contains more MagnesiumMagnesium | +53.1% |
| Contains more PotassiumPotassium | +46.3% |
| Contains more IronIron | +882.8% |
| Contains more CopperCopper | +30.6% |
| Contains more PhosphorusPhosphorus | +46.2% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +68.8% |
| Contains more Vitamin EVitamin E | +480% |
| Contains more Vitamin B1Vitamin B1 | +50% |
| Contains more Vitamin B3Vitamin B3 | +22.6% |
| Contains more Vitamin KVitamin K | +312.5% |
| Contains more FolateFolate | +258.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.8 g
Fats:
0.4 g
Carbs:
20.49 g
Water:
72.6 g
Other:
1.71 g
Protein:
8.18 g
Fats:
0.35 g
Carbs:
24.35 g
Water:
65.74 g
Other:
1.38 g
| Contains more FatsFats | +14.3% |
| Contains more OtherOther | +23.9% |
| Contains more ProteinProtein | +70.4% |
| Contains more CarbsCarbs | +18.8% |
~equal in
Water
~65.74g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.103 g
Monounsaturated fat:
Mono. Fat
0.035 g
Polyunsaturated fat:
Poly. Fat
0.172 g
Saturated fat:
Sat. Fat
0.089 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.149 g
| Contains more Mono. FatMonounsaturated fat | +16.7% |
| Contains more Poly. FatPolyunsaturated fat | +15.4% |
| Contains less Sat. FatSaturated fat | -13.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 0.29mg | 2.85mg | 32% |
| Folate | 24µg | 86µg | 16% |
| Manganese | 0.327mg | 14% | |
| Fiber | 5.5g | 8.3g | 11% |
| Protein | 4.8g | 8.18g | 7% |
| Phosphorus | 104mg | 152mg | 7% |
| Copper | 0.206mg | 0.269mg | 7% |
| Selenium | 4.5µg | 1.2µg | 6% |
| Zinc | 1.4mg | 0.76mg | 6% |
| Vitamin B1 | 0.15mg | 0.225mg | 6% |
| Vitamin B5 | 0.26mg | 5% | |
| Vitamin E | 0.15mg | 0.87mg | 5% |
| Potassium | 296mg | 433mg | 4% |
| Magnesium | 32mg | 49mg | 4% |
| Vitamin B6 | 0.13mg | 0.077mg | 4% |
| Vitamin C | 3.1mg | 0mg | 3% |
| Vitamin K | 0.8µg | 3.3µg | 2% |
| Vitamin B3 | 0.43mg | 0.527mg | 1% |
| Calories | 105kcal | 130kcal | 1% |
| Vitamin A | 5µg | 0µg | 1% |
| Calcium | 50mg | 55mg | 1% |
| Carbs | 20.49g | 24.35g | 1% |
| Fats | 0.4g | 0.35g | 0% |
| Net carbs | 14.99g | 16.05g | N/A |
| Sugar | 7.78g | 0.32g | N/A |
| Sodium | 1mg | 3mg | 0% |
| Vitamin B2 | 0.06mg | 0.056mg | 0% |
| Choline | 30.8mg | 32.6mg | 0% |
| Saturated fat | 0.103g | 0.089g | 0% |
| Monounsaturated fat | 0.035g | 0.03g | 0% |
| Polyunsaturated fat | 0.172g | 0.149g | 0% |
| Tryptophan | 0.097mg | 0% | |
| Threonine | 0.344mg | 0% | |
| Isoleucine | 0.361mg | 0% | |
| Leucine | 0.653mg | 0% | |
| Lysine | 0.562mg | 0% | |
| Methionine | 0.123mg | 0% | |
| Phenylalanine | 0.442mg | 0% | |
| Valine | 0.428mg | 0% | |
| Histidine | 0.228mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
11%
17%
Minerals Daily Need Coverage Score
25%
42%
Comparison summary
Which food is lower in Sugar?
Black turtle bean is lower in Sugar (difference - 7.46g)
Which food is lower in Saturated fat?
Black turtle bean is lower in Saturated fat (difference - 0.014g)
Which food is lower in glycemic index?
Black turtle bean is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Black turtle bean is relatively richer in minerals
Which food contains less Sodium?
Beans contains less Sodium (difference - 2mg)
Which food is cheaper?
Beans is cheaper (difference - $0.1)
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.