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  6. Black turtle bean vs. Cranberries

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

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The main differences between black turtle bean and cranberries

  • Black turtle bean is richer than cranberries in folate, iron, copper, vitamin B1, phosphorus, fiber, potassium, magnesium, manganese, and zinc.
  • Daily need coverage for folate for black turtle bean is 111% higher.
  • Black turtle bean contains 75 times more vitamin B1 than cranberries. Black turtle bean contains 0.9mg of vitamin B1, while cranberries contain 0.012mg.
  • Black turtle bean has a lower glycemic index than cranberries.

Food types used in this article are Beans, black turtle, mature seeds, raw and Cranberries, raw.

Infographic

Black turtle bean vs Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +2566.7%
Contains more CalciumCalcium +1900%
Contains more PotassiumPotassium +1775%
Contains more IronIron +3682.6%
Contains more CopperCopper +1685.7%
Contains more ZincZinc +2344.4%
Contains more PhosphorusPhosphorus +3900%
Contains more ManganeseManganese +274.5%
Contains more SeleniumSelenium +3100%
Contains less SodiumSodium -77.8%

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin B1Vitamin B1 +7400%
Contains more Vitamin B2Vitamin B2 +865%
Contains more Vitamin B3Vitamin B3 +1835.6%
Contains more Vitamin B5Vitamin B5 +204.7%
Contains more Vitamin B6Vitamin B6 +401.8%
Contains more Vitamin KVitamin K +12%
Contains more FolateFolate +44300%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +528.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Cranberries DV% diff.
Folate 444µg 1µg 111%
Iron 8.7mg 0.23mg 106%
Copper 1mg 0.056mg 105%
Vitamin B1 0.9mg 0.012mg 74%
Phosphorus 440mg 11mg 61%
Fiber 15.5g 3.6g 48%
Protein 21.25g 0.46g 42%
Potassium 1500mg 80mg 42%
Magnesium 160mg 6mg 37%
Manganese 1mg 0.267mg 32%
Zinc 2.2mg 0.09mg 19%
Vitamin B6 0.286mg 0.057mg 18%
Carbs 63.25g 11.97g 17%
Vitamin C 0mg 14mg 16%
Calories 339kcal 46kcal 15%
Calcium 160mg 8mg 15%
Vitamin B2 0.193mg 0.02mg 13%
Vitamin B3 1.955mg 0.101mg 12%
Vitamin B5 0.899mg 0.295mg 12%
Vitamin E 0.21mg 1.32mg 7%
Selenium 3.2µg 0.1µg 6%
Polyunsaturated fat 0.387g 0.055g 2%
Fructose 0.67g 1%
Fats 0.9g 0.13g 1%
Choline 5.5mg 1%
Saturated fat 0.232g 0.008g 1%
Net carbs 47.75g 8.37g N/A
Sugar 2.12g 4.27g N/A
Sodium 9mg 2mg 0%
Vitamin A 0µg 3µg 0%
Vitamin K 5.6µg 5µg 0%
Monounsaturated fat 0.078g 0.018g 0%
Tryptophan 0.252mg 0.003mg 0%
Threonine 0.894mg 0.028mg 0%
Isoleucine 0.938mg 0.033mg 0%
Leucine 1.697mg 0.053mg 0%
Lysine 1.459mg 0.039mg 0%
Methionine 0.32mg 0.003mg 0%
Phenylalanine 1.149mg 0.036mg 0%
Valine 1.112mg 0.045mg 0%
Histidine 0.592mg 0.018mg 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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +4519.6%
Contains more FatsFats +592.3%
Contains more CarbsCarbs +428.4%
Contains more OtherOther +2900%
Contains more WaterWater +693.8%

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +333.3%
Contains more Poly. FatPolyunsaturated fat +603.6%
Contains less Sat. FatSaturated fat -96.6%

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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.