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  6. Bean vs. Black turtle bean

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

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What are the main differences between Bean and Black turtle bean?

  • Bean is 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 Bean. Bean has 4.5µg of Selenium, while Black turtle bean has 1.2µg.

We used Beans, baked, canned, no salt added and Beans, black turtle, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Bean 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.
Bean
Bean
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
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%
~equal in Calcium ~55mg

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.
Bean
Bean
3
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 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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% 0.36% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1666.7%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.056mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~32.6mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
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 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
Bean
Bean
2
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
33% 11% 56%
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.
Bean Black turtle bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean Black turtle bean Opinion
Calories 105kcal 130kcal Black turtle bean
Protein 4.8g 8.18g Black turtle bean
Fats 0.4g 0.35g Bean
Vitamin C 3.1mg 0mg Bean
Net carbs 14.99g 16.05g Black turtle bean
Carbs 20.49g 24.35g Black turtle bean
Magnesium 32mg 49mg Black turtle bean
Calcium 50mg 55mg Black turtle bean
Potassium 296mg 433mg Black turtle bean
Iron 0.29mg 2.85mg Black turtle bean
Sugar 7.78g 0.32g Black turtle bean
Fiber 5.5g 8.3g Black turtle bean
Copper 0.206mg 0.269mg Black turtle bean
Zinc 1.4mg 0.76mg Bean
Phosphorus 104mg 152mg Black turtle bean
Sodium 1mg 3mg Bean
Vitamin A 106IU 6IU Bean
Vitamin A 5µg 0µg Bean
Vitamin E 0.15mg 0.87mg Black turtle bean
Manganese 0.327mg Black turtle bean
Selenium 4.5µg 1.2µg Bean
Vitamin B1 0.15mg 0.225mg Black turtle bean
Vitamin B2 0.06mg 0.056mg Bean
Vitamin B3 0.43mg 0.527mg Black turtle bean
Vitamin B5 0.26mg Black turtle bean
Vitamin B6 0.13mg 0.077mg Bean
Vitamin K 0.8µg 3.3µg Black turtle bean
Folate 24µg 86µg Black turtle bean
Choline 30.8mg 32.6mg Black turtle bean
Saturated Fat 0.103g 0.089g Black turtle bean
Monounsaturated Fat 0.035g 0.03g Bean
Polyunsaturated fat 0.172g 0.149g Bean
Tryptophan 0.097mg Black turtle bean
Threonine 0.344mg Black turtle bean
Isoleucine 0.361mg Black turtle bean
Leucine 0.653mg Black turtle bean
Lysine 0.562mg Black turtle bean
Methionine 0.123mg Black turtle bean
Phenylalanine 0.442mg Black turtle bean
Valine 0.428mg Black turtle bean
Histidine 0.228mg Black turtle bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Black turtle bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Bean
17%
Black turtle bean
Minerals Daily Need Coverage Score
25%
Bean
42%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 7.46g)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 2mg)
Which food is cheaper?
Bean
Bean 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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.