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

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The main differences between Black turtle bean and Navy beans

  • Black turtle bean is richer than Navy beans in Copper, Iron, Folate, Vitamin B1, Phosphorus, Potassium, Magnesium, Manganese, Fiber, and Vitamin B5.
  • Daily need coverage for Copper from Black turtle bean is 88% higher.
  • Black turtle bean contains 4 times more Potassium than Navy beans. Black turtle bean contains 1500mg of Potassium, while Navy beans contains 389mg.

Food types used in this article are Beans, black turtle, mature seeds, raw and Beans, navy, mature seeds, cooked, boiled, without salt.

Infographic

Black turtle bean vs Navy 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.
Contains more Calcium +131.9%
Contains more Iron +268.6%
Contains more Magnesium +201.9%
Contains more Phosphorus +205.6%
Contains more Potassium +285.6%
Contains more Zinc +113.6%
Contains more Copper +376.2%
Contains more Manganese +89.8%
Contains more Selenium +10.3%
Contains less Sodium -100%
Equal in Selenium - 2.9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Contains more Calcium +131.9%
Contains more Iron +268.6%
Contains more Magnesium +201.9%
Contains more Phosphorus +205.6%
Contains more Potassium +285.6%
Contains more Zinc +113.6%
Contains more Copper +376.2%
Contains more Manganese +89.8%
Contains more Selenium +10.3%
Contains less Sodium -100%
Equal in Selenium - 2.9

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +2000%
Contains more Vitamin B1 +279.7%
Contains more Vitamin B2 +192.4%
Contains more Vitamin B3 +201.2%
Contains more Vitamin B5 +238%
Contains more Vitamin B6 +107.2%
Contains more Folate +217.1%
Contains more Vitamin K +833.3%
Contains more Vitamin C +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Contains more Vitamin A +∞%
Contains more Vitamin E +2000%
Contains more Vitamin B1 +279.7%
Contains more Vitamin B2 +192.4%
Contains more Vitamin B3 +201.2%
Contains more Vitamin B5 +238%
Contains more Vitamin B6 +107.2%
Contains more Folate +217.1%
Contains more Vitamin K +833.3%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +158.2%
Contains more Fats +45.2%
Contains more Carbs +142.8%
Contains more Other +179.1%
Contains more Water +480.1%
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more Protein +158.2%
Contains more Fats +45.2%
Contains more Carbs +142.8%
Contains more Other +179.1%
Contains more Water +480.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -57.8%
Contains more Monounsaturated Fat +82.1%
Contains more Polyunsaturated fat +26.6%
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Contains less Saturated Fat -57.8%
Contains more Monounsaturated Fat +82.1%
Contains more Polyunsaturated fat +26.6%

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 Navy beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Black turtle bean Navy beans Opinion
Net carbs 47.75g 15.55g Black turtle bean
Protein 21.25g 8.23g Black turtle bean
Fats 0.9g 0.62g Black turtle bean
Carbs 63.25g 26.05g Black turtle bean
Calories 339kcal 140kcal Black turtle bean
Starch 15.4g Navy beans
Sugar 2.12g 0.37g Navy beans
Fiber 15.5g 10.5g Black turtle bean
Calcium 160mg 69mg Black turtle bean
Iron 8.7mg 2.36mg Black turtle bean
Magnesium 160mg 53mg Black turtle bean
Phosphorus 440mg 144mg Black turtle bean
Potassium 1500mg 389mg Black turtle bean
Sodium 9mg 0mg Navy beans
Zinc 2.2mg 1.03mg Black turtle bean
Copper 1mg 0.21mg Black turtle bean
Manganese 1mg 0.527mg Black turtle bean
Selenium 3.2µg 2.9µg Black turtle bean
Vitamin A 17IU 0IU Black turtle bean
Vitamin E 0.21mg 0.01mg Black turtle bean
Vitamin C 0mg 0.9mg Navy beans
Vitamin B1 0.9mg 0.237mg Black turtle bean
Vitamin B2 0.193mg 0.066mg Black turtle bean
Vitamin B3 1.955mg 0.649mg Black turtle bean
Vitamin B5 0.899mg 0.266mg Black turtle bean
Vitamin B6 0.286mg 0.138mg Black turtle bean
Folate 444µg 140µg Black turtle bean
Vitamin K 5.6µg 0.6µg Black turtle bean
Tryptophan 0.252mg 0.1mg Black turtle bean
Threonine 0.894mg 0.289mg Black turtle bean
Isoleucine 0.938mg 0.387mg Black turtle bean
Leucine 1.697mg 0.7mg Black turtle bean
Lysine 1.459mg 0.52mg Black turtle bean
Methionine 0.32mg 0.111mg Black turtle bean
Phenylalanine 1.149mg 0.471mg Black turtle bean
Valine 1.112mg 0.504mg Black turtle bean
Histidine 0.592mg 0.206mg Black turtle bean
Saturated Fat 0.232g 0.098g Navy beans
Monounsaturated Fat 0.078g 0.142g Navy beans
Polyunsaturated fat 0.387g 0.49g Navy beans
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Navy beans
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
20%
Navy beans
Minerals Daily Need Coverage Score
135%
Black turtle bean
43%
Navy beans

Comparison summary

Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 1.75g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 9mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.134g)
Which food is cheaper?
Navy beans
Navy beans is cheaper (difference - $0.3)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins

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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.