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Black turtle bean vs. Blackberry — In-Depth Nutrition Comparison

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How are black turtle bean and blackberries different?

  • Black turtle bean is richer in folate, iron, copper, vitamin B1, phosphorus, fiber, potassium, magnesium, and vitamin B6, while blackberries are higher in vitamin C.
  • Black turtle bean covers your daily need for folate, 105% more than blackberries.
  • Black turtle bean contains 45 times more vitamin B1 than blackberries. Black turtle bean contains 0.9mg of vitamin B1, while blackberries contain 0.02mg.

Beans, black turtle, mature seeds, raw and Blackberries, raw types were used in this article.

Infographic

Black turtle bean vs Blackberry 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 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Contains more MagnesiumMagnesium +700%
Contains more CalciumCalcium +451.7%
Contains more PotassiumPotassium +825.9%
Contains more IronIron +1303.2%
Contains more CopperCopper +506.1%
Contains more ZincZinc +315.1%
Contains more PhosphorusPhosphorus +1900%
Contains more ManganeseManganese +54.8%
Contains more SeleniumSelenium +700%
Contains less SodiumSodium -88.9%

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.
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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Contains more Vitamin B1Vitamin B1 +4400%
Contains more Vitamin B2Vitamin B2 +642.3%
Contains more Vitamin B3Vitamin B3 +202.6%
Contains more Vitamin B5Vitamin B5 +225.7%
Contains more Vitamin B6Vitamin B6 +853.3%
Contains more FolateFolate +1676%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +457.1%
Contains more Vitamin KVitamin K +253.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more ProteinProtein +1428.8%
Contains more FatsFats +83.7%
Contains more CarbsCarbs +558.2%
Contains more OtherOther +900%
Contains more WaterWater +701.4%

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
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
Contains more Mono. FatMonounsaturated fat +66%
Contains more Poly. FatPolyunsaturated fat +38.2%
Contains less Sat. FatSaturated fat -94%

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 Blackberry
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Blackberry DV% diff.
Folate 444µg 25µg 105%
Iron 8.7mg 0.62mg 101%
Copper 1mg 0.165mg 93%
Vitamin B1 0.9mg 0.02mg 73%
Phosphorus 440mg 22mg 60%
Fiber 15.5g 5.3g 41%
Protein 21.25g 1.39g 40%
Potassium 1500mg 162mg 39%
Magnesium 160mg 20mg 33%
Vitamin C 0mg 21mg 23%
Vitamin B6 0.286mg 0.03mg 20%
Carbs 63.25g 9.61g 18%
Manganese 1mg 0.646mg 15%
Calories 339kcal 43kcal 15%
Zinc 2.2mg 0.53mg 15%
Calcium 160mg 29mg 13%
Vitamin B2 0.193mg 0.026mg 13%
Vitamin K 5.6µg 19.8µg 12%
Vitamin B5 0.899mg 0.276mg 12%
Vitamin B3 1.955mg 0.646mg 8%
Vitamin E 0.21mg 1.17mg 6%
Selenium 3.2µg 0.4µg 5%
Fructose 2.4g 3%
Choline 8.5mg 2%
Polyunsaturated fat 0.387g 0.28g 1%
Vitamin A 0µg 11µg 1%
Fats 0.9g 0.49g 1%
Saturated fat 0.232g 0.014g 1%
Net carbs 47.75g 4.31g N/A
Sugar 2.12g 4.88g N/A
Sodium 9mg 1mg 0%
Monounsaturated fat 0.078g 0.047g 0%
Tryptophan 0.252mg 0%
Threonine 0.894mg 0%
Isoleucine 0.938mg 0%
Leucine 1.697mg 0%
Lysine 1.459mg 0%
Methionine 0.32mg 0%
Phenylalanine 1.149mg 0%
Valine 1.112mg 0%
Histidine 0.592mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Blackberry
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
60%
Black turtle bean
17%
Blackberry
Minerals Daily Need Coverage Score
135%
Black turtle bean
23%
Blackberry

Comparison summary

Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Blackberry
Blackberry is lower in Saturated fat (difference - 0.218g)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $1.3)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 2.76g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 5)
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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.