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  6. Black turtle bean vs. Bean

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

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A recap on differences between Black turtle bean and Bean

  • Black turtle bean is higher than Bean in Iron, Folate, Copper, Vitamin B1, Phosphorus, Fiber, Potassium, Magnesium, Vitamin B6, and Calcium.
  • Black turtle bean covers your daily Iron needs 105% more than Bean.
  • Black turtle bean contains 19 times more Folate than Bean. While Black turtle bean contains 444µg of Folate, Bean contains only 24µg.

Food varieties used in this article are Beans, black turtle, mature seeds, raw and Beans, baked, canned, no salt added.

Infographic

Black turtle bean vs 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Bean
Bean
2
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%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +220%
Contains more PotassiumPotassium +406.8%
Contains more IronIron +2900%
Contains more CopperCopper +385.4%
Contains more ZincZinc +57.1%
Contains more PhosphorusPhosphorus +323.1%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -88.9%
Contains more SeleniumSelenium +40.6%

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 0% 1% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
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%
Contains more Vitamin E Vitamin E +40%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B2Vitamin B2 +221.7%
Contains more Vitamin B3Vitamin B3 +354.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +120%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +1750%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +523.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Bean
Bean
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +342.7%
Contains more FatsFats +125%
Contains more CarbsCarbs +208.7%
Contains more OtherOther +110.5%
Contains more WaterWater +560%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated Fat: Sat. Fat 0.232 g
Monounsaturated Fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Bean
Bean
1
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated Fat +122.9%
Contains more Poly. FatPolyunsaturated fat +125%
Contains less Sat. FatSaturated Fat -55.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Black turtle bean Bean Opinion
Calories 339kcal 105kcal Black turtle bean
Protein 21.25g 4.8g Black turtle bean
Fats 0.9g 0.4g Black turtle bean
Vitamin C 0mg 3.1mg Bean
Net carbs 47.75g 14.99g Black turtle bean
Carbs 63.25g 20.49g Black turtle bean
Magnesium 160mg 32mg Black turtle bean
Calcium 160mg 50mg Black turtle bean
Potassium 1500mg 296mg Black turtle bean
Iron 8.7mg 0.29mg Black turtle bean
Sugar 2.12g 7.78g Black turtle bean
Fiber 15.5g 5.5g Black turtle bean
Copper 1mg 0.206mg Black turtle bean
Zinc 2.2mg 1.4mg Black turtle bean
Phosphorus 440mg 104mg Black turtle bean
Sodium 9mg 1mg Bean
Vitamin A 17IU 106IU Bean
Vitamin A RAE 0µg 5µg Bean
Vitamin E 0.21mg 0.15mg Black turtle bean
Manganese 1mg Black turtle bean
Selenium 3.2µg 4.5µg Bean
Vitamin B1 0.9mg 0.15mg Black turtle bean
Vitamin B2 0.193mg 0.06mg Black turtle bean
Vitamin B3 1.955mg 0.43mg Black turtle bean
Vitamin B5 0.899mg Black turtle bean
Vitamin B6 0.286mg 0.13mg Black turtle bean
Vitamin K 5.6µg 0.8µg Black turtle bean
Folate 444µg 24µg Black turtle bean
Choline 30.8mg Bean
Saturated Fat 0.232g 0.103g Bean
Monounsaturated Fat 0.078g 0.035g Black turtle bean
Polyunsaturated fat 0.387g 0.172g Black turtle bean
Tryptophan 0.252mg Black turtle bean
Threonine 0.894mg Black turtle bean
Isoleucine 0.938mg Black turtle bean
Leucine 1.697mg Black turtle bean
Lysine 1.459mg Black turtle bean
Methionine 0.32mg Black turtle bean
Phenylalanine 1.149mg Black turtle bean
Valine 1.112mg Black turtle bean
Histidine 0.592mg Black turtle bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean 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
60%
Black turtle bean
11%
Bean
Minerals Daily Need Coverage Score
135%
Black turtle bean
25%
Bean

Comparison summary

Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 5.66g)
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 is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.129g)
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)

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.