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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.
  • The glycemic index of black turtle bean is lower.

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.
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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more CalciumCalcium +26%
Contains more PotassiumPotassium +12.6%
Contains more IronIron +74%
Contains more CopperCopper +25.9%
Contains more PhosphorusPhosphorus +18.3%
Contains more ZincZinc +65%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +296.9%
~equal in Magnesium ~156mg
~equal in Manganese ~0.92mg

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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +20.5%
Contains more Vitamin B3Vitamin B3 +34.4%
Contains more Vitamin B5Vitamin B5 +20.2%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B2Vitamin B2 +10.4%
Contains more FolateFolate +36%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.309mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Cranberry bean raw DV% diff.
Iron 8.7mg 5mg 46%
Folate 444µg 604µg 40%
Fiber 15.5g 24.7g 37%
Copper 1mg 0.794mg 23%
Selenium 3.2µg 12.7µg 17%
Zinc 2.2mg 3.63mg 13%
Vitamin B1 0.9mg 0.747mg 13%
Phosphorus 440mg 372mg 10%
Potassium 1500mg 1332mg 5%
Vitamin K 5.6µg 5%
Protein 21.25g 23.03g 4%
Calcium 160mg 127mg 3%
Manganese 1mg 0.92mg 3%
Vitamin B3 1.955mg 1.455mg 3%
Vitamin B5 0.899mg 0.748mg 3%
Vitamin B6 0.286mg 0.309mg 2%
Vitamin B2 0.193mg 0.213mg 2%
Magnesium 160mg 156mg 1%
Carbs 63.25g 60.05g 1%
Polyunsaturated fat 0.387g 0.527g 1%
Vitamin E 0.21mg 1%
Fats 0.9g 1.23g 1%
Calories 339kcal 335kcal 0%
Net carbs 47.75g 35.35g N/A
Sugar 2.12g N/A
Sodium 9mg 6mg 0%
Saturated fat 0.232g 0.316g 0%
Monounsaturated fat 0.078g 0.106g 0%
Tryptophan 0.252mg 0.273mg 0%
Threonine 0.894mg 0.969mg 0%
Isoleucine 0.938mg 1.017mg 0%
Leucine 1.697mg 1.838mg 0%
Lysine 1.459mg 1.58mg 0%
Methionine 0.32mg 0.346mg 0%
Phenylalanine 1.149mg 1.245mg 0%
Valine 1.112mg 1.205mg 0%
Histidine 0.592mg 0.641mg 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
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 FatsFats +36.7%
Contains more WaterWater +12.6%
~equal in Protein ~23.03g
~equal in Carbs ~60.05g
~equal in Other ~3.3g

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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated fat -26.6%
Contains more Mono. FatMonounsaturated fat +35.9%
Contains more Poly. FatPolyunsaturated fat +36.2%

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.