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  6. Black turtle bean vs. Broad beans

Black turtle bean vs. Broad beans — In-Depth Nutrition Comparison

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A recap on the differences between black turtle bean and broad beans

  • Black turtle bean is higher in copper, folate, iron, vitamin B1, phosphorus, fiber, potassium, manganese, and magnesium, yet broad beans are higher in vitamin C.
  • Black turtle bean covers your daily copper needs 104% more than broad beans.
  • Black turtle bean contains 8 times more potassium than broad beans. While black turtle bean contains 1500mg of potassium, broad beans contain only 193mg.
  • The glycemic index of black turtle bean is lower.

Food varieties used in this article are Beans, black turtle, mature seeds, raw and Broadbeans, immature seeds, cooked, boiled, drained, without salt.

Infographic

Black turtle bean vs Broad beans 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 22% 5.4% 17% 56% 20% 13% 31% 5.3% 34% 5.5%
Contains more MagnesiumMagnesium +416.1%
Contains more CalciumCalcium +788.9%
Contains more PotassiumPotassium +677.2%
Contains more IronIron +480%
Contains more CopperCopper +1566.7%
Contains more ZincZinc +368.1%
Contains more PhosphorusPhosphorus +502.7%
Contains less SodiumSodium -78%
Contains more ManganeseManganese +283.1%
Contains more SeleniumSelenium +220%

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 66% 4.7% 0% 0% 32% 21% 23% 4% 6.7% 0% 0% 44% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +603.1%
Contains more Vitamin B2Vitamin B2 +114.4%
Contains more Vitamin B3Vitamin B3 +62.9%
Contains more Vitamin B5Vitamin B5 +1262.1%
Contains more Vitamin B6Vitamin B6 +886.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +665.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Broad beans DV% diff.
Copper 1mg 0.06mg 104%
Folate 444µg 58µg 97%
Iron 8.7mg 1.5mg 90%
Vitamin B1 0.9mg 0.128mg 64%
Phosphorus 440mg 73mg 52%
Fiber 15.5g 3.6g 48%
Potassium 1500mg 193mg 38%
Protein 21.25g 4.8g 33%
Manganese 1mg 0.261mg 32%
Magnesium 160mg 31mg 31%
Vitamin C 0mg 19.8mg 22%
Vitamin B6 0.286mg 0.029mg 20%
Carbs 63.25g 10.1g 18%
Vitamin B5 0.899mg 0.066mg 17%
Zinc 2.2mg 0.47mg 16%
Calcium 160mg 18mg 14%
Calories 339kcal 62kcal 14%
Vitamin B2 0.193mg 0.09mg 8%
Vitamin B3 1.955mg 1.2mg 5%
Vitamin K 5.6µg 5%
Selenium 3.2µg 1µg 4%
Vitamin A 0µg 14µg 2%
Vitamin E 0.21mg 1%
Sodium 9mg 41mg 1%
Fats 0.9g 0.5g 1%
Polyunsaturated fat 0.387g 0.303g 1%
Net carbs 47.75g 6.5g N/A
Sugar 2.12g N/A
Saturated fat 0.232g 0.142g 0%
Monounsaturated fat 0.078g 0.02g 0%
Tryptophan 0.252mg 0.048mg 0%
Threonine 0.894mg 0.178mg 0%
Isoleucine 0.938mg 0.215mg 0%
Leucine 1.697mg 0.37mg 0%
Lysine 1.459mg 0.313mg 0%
Methionine 0.32mg 0.037mg 0%
Phenylalanine 1.149mg 0.195mg 0%
Valine 1.112mg 0.235mg 0%
Histidine 0.592mg 0.115mg 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
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
Contains more ProteinProtein +342.7%
Contains more FatsFats +80%
Contains more CarbsCarbs +526.2%
Contains more OtherOther +300%
Contains more WaterWater +660.9%

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
31% 4% 65%
Saturated fat: Sat. Fat 0.142 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.303 g
Contains more Mono. FatMonounsaturated fat +290%
Contains more Poly. FatPolyunsaturated fat +27.7%
Contains less Sat. FatSaturated fat -38.8%

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. Broad beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.