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  6. Black turtle bean vs. Cranberry bean raw

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

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A recap on differences between Black turtle bean and Cranberry bean raw

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

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

Infographic

Black turtle bean vs Cranberry 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.
Black turtle bean
Black turtle bean
7
:
3
Cranberry bean raw
Cranberry bean raw
Contains more Calcium +26%
Contains more Iron +74%
Contains more Phosphorus +18.3%
Contains more Potassium +12.6%
Contains more Copper +25.9%
Contains less Sodium -33.3%
Contains more Zinc +65%
Contains more Selenium +296.9%
Equal in Magnesium - 156
Equal in Manganese - 0.92
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Cranberry bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Contains more Calcium +26%
Contains more Iron +74%
Contains more Phosphorus +18.3%
Contains more Potassium +12.6%
Contains more Copper +25.9%
Contains less Sodium -33.3%
Contains more Zinc +65%
Contains more Selenium +296.9%
Equal in Magnesium - 156
Equal in Manganese - 0.92

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.
Black turtle bean
Black turtle bean
6
:
3
Cranberry bean raw
Cranberry bean raw
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
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Cranberry bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black turtle bean
Black turtle bean
2
:
3
Cranberry bean raw
Cranberry bean raw
Contains more Fats +36.7%
Contains more Water +12.6%
Equal in Protein - 23.03
Equal in Carbs - 60.05
Equal in Other - 3.3
Black turtle bean
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Cranberry bean raw
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more Fats +36.7%
Contains more Water +12.6%
Equal in Protein - 23.03
Equal in Carbs - 60.05
Equal in Other - 3.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black turtle bean
Black turtle bean
1
:
2
Cranberry bean raw
Cranberry bean raw
Contains less Saturated Fat -26.6%
Contains more Monounsaturated Fat +35.9%
Contains more Polyunsaturated fat +36.2%
Black turtle bean
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Cranberry bean raw
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Contains less Saturated Fat -26.6%
Contains more Monounsaturated Fat +35.9%
Contains more Polyunsaturated fat +36.2%

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 Cranberry bean raw
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

All nutrients comparison - raw data values

Nutrient Black turtle bean Cranberry bean raw Opinion
Net carbs 47.75g 35.35g Black turtle bean
Protein 21.25g 23.03g Cranberry bean raw
Fats 0.9g 1.23g Cranberry bean raw
Carbs 63.25g 60.05g Black turtle bean
Calories 339kcal 335kcal Black turtle bean
Sugar 2.12g Cranberry bean raw
Fiber 15.5g 24.7g Cranberry bean raw
Calcium 160mg 127mg Black turtle bean
Iron 8.7mg 5mg Black turtle bean
Magnesium 160mg 156mg Black turtle bean
Phosphorus 440mg 372mg Black turtle bean
Potassium 1500mg 1332mg Black turtle bean
Sodium 9mg 6mg Cranberry bean raw
Zinc 2.2mg 3.63mg Cranberry bean raw
Copper 1mg 0.794mg Black turtle bean
Manganese 1mg 0.92mg Black turtle bean
Selenium 3.2µg 12.7µg Cranberry bean raw
Vitamin A 17IU 2IU Black turtle bean
Vitamin E 0.21mg Black turtle bean
Vitamin B1 0.9mg 0.747mg Black turtle bean
Vitamin B2 0.193mg 0.213mg Cranberry bean raw
Vitamin B3 1.955mg 1.455mg Black turtle bean
Vitamin B5 0.899mg 0.748mg Black turtle bean
Vitamin B6 0.286mg 0.309mg Cranberry bean raw
Folate 444µg 604µg Cranberry bean raw
Vitamin K 5.6µg Black turtle bean
Tryptophan 0.252mg 0.273mg Cranberry bean raw
Threonine 0.894mg 0.969mg Cranberry bean raw
Isoleucine 0.938mg 1.017mg Cranberry bean raw
Leucine 1.697mg 1.838mg Cranberry bean raw
Lysine 1.459mg 1.58mg Cranberry bean raw
Methionine 0.32mg 0.346mg Cranberry bean raw
Phenylalanine 1.149mg 1.245mg Cranberry bean raw
Valine 1.112mg 1.205mg Cranberry bean raw
Histidine 0.592mg 0.641mg Cranberry bean raw
Saturated Fat 0.232g 0.316g Black turtle bean
Monounsaturated Fat 0.078g 0.106g Cranberry bean raw
Polyunsaturated fat 0.387g 0.527g Cranberry bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Cranberry 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
65%
Black turtle bean
69%
Cranberry bean raw
Minerals Daily Need Coverage Score
135%
Black turtle bean
117%
Cranberry bean raw

Comparison summary

Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 2.12g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw 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.

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. Cranberry bean raw - 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.