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

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How are Black turtle bean and Bean raw different?

  • Black turtle bean is richer in Iron, Vitamin B1, and Copper, while Bean raw is higher in Selenium, Folate, Vitamin B6, Vitamin C, and Manganese.
  • Black turtle bean covers your daily need of Iron 45% more than Bean raw.
  • Black turtle bean contains 2 times more Vitamin B3 than Bean raw. Black turtle bean contains 1.955mg of Vitamin B3, while Bean raw contains 1.174mg.

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

Infographic

Black turtle bean vs Bean raw 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.
Contains more Calcium +41.6%
Contains more Iron +71.6%
Contains less Sodium -25%
Contains more Copper +12%
Contains more Manganese +14.8%
Contains more Selenium +771.9%
Equal in Magnesium - 176
Equal in Phosphorus - 411
Equal in Potassium - 1393
Equal in Zinc - 2.28
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Contains more Calcium +41.6%
Contains more Iron +71.6%
Contains less Sodium -25%
Contains more Copper +12%
Contains more Manganese +14.8%
Contains more Selenium +771.9%
Equal in Magnesium - 176
Equal in Phosphorus - 411
Equal in Potassium - 1393
Equal in Zinc - 2.28

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 A +∞%
Contains more Vitamin B1 +26.2%
Contains more Vitamin B3 +66.5%
Contains more Vitamin B5 +14.5%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +65.7%
Contains more Folate +18.2%
Equal in Vitamin E - 0.21
Equal in Vitamin B2 - 0.212
Equal in Vitamin K - 5.6
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 0% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 37% 14%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +26.2%
Contains more Vitamin B3 +66.5%
Contains more Vitamin B5 +14.5%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +65.7%
Contains more Folate +18.2%
Equal in Vitamin E - 0.21
Equal in Vitamin B2 - 0.212
Equal in Vitamin K - 5.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +36.7%
Equal in Protein - 21.42
Equal in Carbs - 62.55
Equal in Water - 11.33
Equal in Other - 3.47
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more Fats +36.7%
Equal in Protein - 21.42
Equal in Carbs - 62.55
Equal in Water - 11.33
Equal in Other - 3.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +193.6%
Equal in Saturated Fat - 0.235
Equal in Polyunsaturated fat - 0.407
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +193.6%
Equal in Saturated Fat - 0.235
Equal in Polyunsaturated fat - 0.407

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
67%
Bean raw
Minerals Daily Need Coverage Score
135%
Black turtle bean
131%
Bean raw

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.