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  6. Black turtle bean vs. Dried fruit

Black turtle bean vs. Dried fruit — In-Depth Nutrition Comparison

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How are Black turtle bean and Dried fruit different?

  • Black turtle bean is richer in Folate, Iron, Vitamin B1, Copper, Phosphorus, Manganese, Fiber, and Magnesium, while Dried fruit is higher in Vitamin E, and Vitamin A.
  • Black turtle bean covers your daily need of Folate 109% more than Dried fruit.
  • Black turtle bean contains 60 times more Vitamin B1 than Dried fruit. Black turtle bean contains 0.9mg of Vitamin B1, while Dried fruit contains 0.015mg.

Beans, black turtle, mature seeds, raw and Apricots, dried, sulfured, uncooked types were used in this article.

Infographic

Black turtle bean vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +190.9%
Contains more PotassiumPotassium +29.1%
Contains more IronIron +227.1%
Contains more CopperCopper +191.5%
Contains more ZincZinc +464.1%
Contains more PhosphorusPhosphorus +519.7%
Contains less SodiumSodium -10%
Contains more ManganeseManganese +325.5%
Contains more SeleniumSelenium +45.5%

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% 1% 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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin B1Vitamin B1 +5900%
Contains more Vitamin B2Vitamin B2 +160.8%
Contains more Vitamin B5Vitamin B5 +74.2%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin KVitamin K +80.6%
Contains more FolateFolate +4340%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +21100%
Contains more Vitamin EVitamin E +1961.9%
Contains more Vitamin B3Vitamin B3 +32.4%
~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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +526.8%
Contains more FatsFats +76.5%
Contains more OtherOther +40.1%
Contains more WaterWater +180.8%
~equal in Carbs ~62.64g

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% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Poly. FatPolyunsaturated fat +423%
Contains less Sat. FatSaturated Fat -92.7%
~equal in Monounsaturated Fat ~0.074g

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 Dried fruit
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Dried fruit Opinion
Calories 339kcal 241kcal Black turtle bean
Protein 21.25g 3.39g Black turtle bean
Fats 0.9g 0.51g Black turtle bean
Vitamin C 0mg 1mg Dried fruit
Net carbs 47.75g 55.34g Dried fruit
Carbs 63.25g 62.64g Black turtle bean
Magnesium 160mg 32mg Black turtle bean
Calcium 160mg 55mg Black turtle bean
Potassium 1500mg 1162mg Black turtle bean
Iron 8.7mg 2.66mg Black turtle bean
Sugar 2.12g 53.44g Black turtle bean
Fiber 15.5g 7.3g Black turtle bean
Copper 1mg 0.343mg Black turtle bean
Zinc 2.2mg 0.39mg Black turtle bean
Starch 0.35g Dried fruit
Phosphorus 440mg 71mg Black turtle bean
Sodium 9mg 10mg Black turtle bean
Vitamin A 17IU 3604IU Dried fruit
Vitamin A 0µg 180µg Dried fruit
Vitamin E 0.21mg 4.33mg Dried fruit
Manganese 1mg 0.235mg Black turtle bean
Selenium 3.2µg 2.2µg Black turtle bean
Vitamin B1 0.9mg 0.015mg Black turtle bean
Vitamin B2 0.193mg 0.074mg Black turtle bean
Vitamin B3 1.955mg 2.589mg Dried fruit
Vitamin B5 0.899mg 0.516mg Black turtle bean
Vitamin B6 0.286mg 0.143mg Black turtle bean
Vitamin K 5.6µg 3.1µg Black turtle bean
Folate 444µg 10µg Black turtle bean
Choline 13.9mg Dried fruit
Saturated Fat 0.232g 0.017g Dried fruit
Monounsaturated Fat 0.078g 0.074g Black turtle bean
Polyunsaturated fat 0.387g 0.074g Black turtle bean
Tryptophan 0.252mg 0.016mg Black turtle bean
Threonine 0.894mg 0.073mg Black turtle bean
Isoleucine 0.938mg 0.063mg Black turtle bean
Leucine 1.697mg 0.105mg Black turtle bean
Lysine 1.459mg 0.083mg Black turtle bean
Methionine 0.32mg 0.015mg Black turtle bean
Phenylalanine 1.149mg 0.062mg Black turtle bean
Valine 1.112mg 0.078mg Black turtle bean
Histidine 0.592mg 0.047mg Black turtle bean
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Dried fruit
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
36%
Dried fruit
Minerals Daily Need Coverage Score
135%
Black turtle bean
44%
Dried fruit

Comparison summary

Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.215g)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 51.32g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 11)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $0.4)
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.