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Black turtle bean vs Cranberry bean - In-Depth Nutrition Comparison

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A recap on differences between Black turtle bean and Cranberry bean

  • Black turtle bean is higher in Iron, Copper, Vitamin B1, and Phosphorus, yet Cranberry bean is higher in Folate, Fiber, Selenium, and Zinc.
  • Black turtle bean covers your daily Iron needs 46% more than Cranberry bean.

Food varieties used in this article are Beans, black turtle, mature seeds, raw and Beans, cranberry (roman), mature seeds, raw.

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Black turtle bean vs Cranberry 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
Contains more Iron +74%
Contains more Calcium +26%
Contains more Potassium +12.6%
Contains more Copper +25.9%
Contains more Phosphorus +18.3%
Contains more Zinc +65%
Contains less Sodium -33.3%
Equal in Magnesium - 156
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 327% 48% 133% 115% 334% 60% 189% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 188% 39% 118% 112% 265% 99% 160% 1%
Contains more Iron +74%
Contains more Calcium +26%
Contains more Potassium +12.6%
Contains more Copper +25.9%
Contains more Phosphorus +18.3%
Contains more Zinc +65%
Contains less Sodium -33.3%
Equal in Magnesium - 156

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
:
Contains more Vitamin A +750%
Contains more Vitamin B1 +20.5%
Contains more Vitamin B3 +34.4%
Contains more Vitamin B5 +20.2%
Contains more Vitamin B2 +10.4%
Contains more Folate +36%
Equal in Vitamin B6 - 0.309
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 0% 0% 187% 50% 28% 45% 72% 0% 0% 453%
Contains more Vitamin A +750%
Contains more Vitamin B1 +20.5%
Contains more Vitamin B3 +34.4%
Contains more Vitamin B5 +20.2%
Contains more Vitamin B2 +10.4%
Contains more Folate +36%
Equal in Vitamin B6 - 0.309

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
65
Black turtle bean
69
Cranberry bean
Mineral Summary Score
150
Black turtle bean
122
Cranberry 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 food.
Protein
128%
Black turtle bean
138%
Cranberry bean
Carbohydrates
63%
Black turtle bean
60%
Cranberry bean
Fats
4%
Black turtle bean
6%
Cranberry bean

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Cranberry 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 is lower in Sugar?
Cranberry bean
Cranberry bean is lower in Sugar (difference - 2.12g)
Which food contains less Sodium?
Cranberry bean
Cranberry 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 - 0.084g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 15)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $0.8)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
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.

All nutrients comparison - raw data values

Nutrient Black turtle bean Cranberry bean Opinion
Calories 339 335 Black turtle bean
Protein 21.25 23.03 Cranberry bean
Fats 0.9 1.23 Cranberry bean
Vitamin C 0 0
Carbs 63.25 60.05 Black turtle bean
Cholesterol 0 0
Vitamin D 0 0
Iron 8.7 5 Black turtle bean
Calcium 160 127 Black turtle bean
Potassium 1500 1332 Black turtle bean
Magnesium 160 156 Black turtle bean
Sugar 2.12 Cranberry bean
Fiber 15.5 24.7 Cranberry bean
Copper 1 0.794 Black turtle bean
Zinc 2.2 3.63 Cranberry bean
Starch
Phosphorus 440 372 Black turtle bean
Sodium 9 6 Cranberry bean
Vitamin A 17 2 Black turtle bean
Vitamin E 0.21 Black turtle bean
Vitamin D 0 0
Vitamin B1 0.9 0.747 Black turtle bean
Vitamin B2 0.193 0.213 Cranberry bean
Vitamin B3 1.955 1.455 Black turtle bean
Vitamin B5 0.899 0.748 Black turtle bean
Vitamin B6 0.286 0.309 Cranberry bean
Vitamin B12 0 0
Vitamin K 5.6 Black turtle bean
Folate 444 604 Cranberry bean
Trans Fat 0 0
Saturated Fat 0.232 0.316 Black turtle bean
Monounsaturated Fat 0.078 0.106 Cranberry bean
Polyunsaturated fat 0.387 0.527 Cranberry bean
Tryptophan 0.252 0.273 Cranberry bean
Threonine 0.894 0.969 Cranberry bean
Isoleucine 0.938 1.017 Cranberry bean
Leucine 1.697 1.838 Cranberry bean
Lysine 1.459 1.58 Cranberry bean
Methionine 0.32 0.346 Cranberry bean
Phenylalanine 1.149 1.245 Cranberry bean
Valine 1.112 1.205 Cranberry bean
Histidine 0.592 0.641 Cranberry bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.