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Bean vs Black turtle bean - In-Depth Nutrition Comparison

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How are Bean and Black turtle bean different?

  • Bean is richer in Selenium, Folate, Vitamin B6 and Manganese, while Black turtle bean is higher in Iron, Vitamin B1, Copper and Vitamin C.
  • Black turtle bean covers your daily need of Iron 45% more than Bean.
  • Bean contains 9 times more Selenium than Black turtle bean. Bean contains 27.9µg of Selenium, while Black turtle bean contains 3.2µg.

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

Infographic

Bean vs Black turtle bean infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
2
:
Contains more Iron +71.6%
Contains more Calcium +41.6%
Contains more Copper +12%
Contains less Sodium -25%
Equal in Potassium - 1500
Equal in Magnesium - 160
Equal in Zinc - 2.2
Equal in Phosphorus - 440
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 327% 48% 133% 115% 334% 60% 189% 2%
Contains more Iron +71.6%
Contains more Calcium +41.6%
Contains more Copper +12%
Contains less Sodium -25%
Equal in Potassium - 1500
Equal in Magnesium - 160
Equal in Zinc - 2.2
Equal in Phosphorus - 440

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
4
:
Contains more Vitamin C +∞%
Contains more Vitamin B6 +65.7%
Contains more Folate +18.2%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +26.2%
Contains more Vitamin B3 +66.5%
Contains more Vitamin B5 +14.5%
Equal in Vitamin E - 0.21
Equal in Vitamin B2 - 0.193
Equal in Vitamin K - 5.6
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 0% 5% 0% 179% 49% 23% 48% 110% 0% 14% 394%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 5% 0% 225% 45% 37% 54% 66% 0% 14% 334%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +65.7%
Contains more Folate +18.2%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +26.2%
Contains more Vitamin B3 +66.5%
Contains more Vitamin B5 +14.5%
Equal in Vitamin E - 0.21
Equal in Vitamin B2 - 0.193
Equal in Vitamin K - 5.6

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
70
Bean
65
Black turtle bean
Mineral Summary Score
126
Bean
150
Black turtle bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
129%
Bean
128%
Black turtle bean
Carbohydrates
63%
Bean
63%
Black turtle bean
Fats
6%
Bean
4%
Black turtle bean

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bean Black turtle bean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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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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 contains less Sugars?
Bean
Bean contains less Sugars (difference - 0.01g)
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 minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bean Black turtle bean Opinion
Calories 347 339 Bean
Protein 21.42 21.25 Bean
Fats 1.23 0.9 Bean
Vitamin C 6.3 0 Bean
Carbs 62.55 63.25 Black turtle bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5.07 8.7 Black turtle bean
Calcium 113 160 Black turtle bean
Potassium 1393 1500 Black turtle bean
Magnesium 176 160 Bean
Sugars 2.11 2.12 Bean
Fiber 15.5 15.5
Copper 0.893 1 Black turtle bean
Zinc 2.28 2.2 Bean
Starch 34.17 Bean
Phosphorus 411 440 Black turtle bean
Sodium 12 9 Black turtle bean
Vitamin A 0 17 Black turtle bean
Vitamin E 0.21 0.21
Vitamin D 0 0
Vitamin B1 0.713 0.9 Black turtle bean
Vitamin B2 0.212 0.193 Bean
Vitamin B3 1.174 1.955 Black turtle bean
Vitamin B5 0.785 0.899 Black turtle bean
Vitamin B6 0.474 0.286 Bean
Vitamin B12 0 0
Vitamin K 5.6 5.6
Folate 525 444 Bean
Trans Fat 0 0
Saturated Fat 0.235 0.232 Black turtle bean
Monounsaturated Fat 0.229 0.078 Bean
Polyunsaturated fat 0.407 0.387 Bean
Tryptophan 0.237 0.252 Black turtle bean
Threonine 0.81 0.894 Black turtle bean
Isoleucine 0.871 0.938 Black turtle bean
Leucine 1.558 1.697 Black turtle bean
Lysine 1.356 1.459 Black turtle bean
Methionine 0.259 0.32 Black turtle bean
Phenylalanine 1.095 1.149 Black turtle bean
Valine 0.998 1.112 Black turtle bean
Histidine 0.556 0.592 Black turtle bean
Fructose 0 Bean

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Bean - 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.