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  6. Black turtle bean vs. Bean raw

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 for 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.
  • Bean raw has a higher glycemic index (33) than black turtle bean (20).

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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more CalciumCalcium +41.6%
Contains more IronIron +71.6%
Contains more CopperCopper +12%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +14.8%
Contains more SeleniumSelenium +771.9%
~equal in Magnesium ~176mg
~equal in Potassium ~1393mg
~equal in Zinc ~2.28mg
~equal in Phosphorus ~411mg

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% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin B1Vitamin B1 +26.2%
Contains more Vitamin B3Vitamin B3 +66.5%
Contains more Vitamin B5Vitamin B5 +14.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +65.7%
Contains more FolateFolate +18.2%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.21mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.212mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~5.6µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Bean raw DV% diff.
Iron 8.7mg 5.07mg 45%
Selenium 3.2µg 27.9µg 45%
Folate 444µg 525µg 20%
Vitamin B1 0.9mg 0.713mg 16%
Starch 34.17g 14%
Vitamin B6 0.286mg 0.474mg 14%
Choline 66.2mg 12%
Copper 1mg 0.893mg 12%
Vitamin C 0mg 6.3mg 7%
Manganese 1mg 1.148mg 6%
Calcium 160mg 113mg 5%
Vitamin B3 1.955mg 1.174mg 5%
Magnesium 160mg 176mg 4%
Phosphorus 440mg 411mg 4%
Potassium 1500mg 1393mg 3%
Vitamin B5 0.899mg 0.785mg 2%
Fats 0.9g 1.23g 1%
Zinc 2.2mg 2.28mg 1%
Vitamin B2 0.193mg 0.212mg 1%
Calories 339kcal 347kcal 0%
Protein 21.25g 21.42g 0%
Carbs 63.25g 62.55g 0%
Net carbs 47.75g 47.05g N/A
Sugar 2.12g 2.11g N/A
Fiber 15.5g 15.5g 0%
Sodium 9mg 12mg 0%
Vitamin E 0.21mg 0.21mg 0%
Vitamin K 5.6µg 5.6µg 0%
Saturated fat 0.232g 0.235g 0%
Monounsaturated fat 0.078g 0.229g 0%
Polyunsaturated fat 0.387g 0.407g 0%
Tryptophan 0.252mg 0.237mg 0%
Threonine 0.894mg 0.81mg 0%
Isoleucine 0.938mg 0.871mg 0%
Leucine 1.697mg 1.558mg 0%
Lysine 1.459mg 1.356mg 0%
Methionine 0.32mg 0.259mg 0%
Phenylalanine 1.149mg 1.095mg 0%
Valine 1.112mg 0.998mg 0%
Histidine 0.592mg 0.556mg 0%

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
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 FatsFats +36.7%
~equal in Protein ~21.42g
~equal in Carbs ~62.55g
~equal in Water ~11.33g
~equal in Other ~3.47g

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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +193.6%
~equal in Saturated fat ~0.235g
~equal in Polyunsaturated fat ~0.407g

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.