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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 A and vitamin E.
  • Black turtle bean covers your daily need for 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.
  • Dried fruit has a higher glycemic index (31) than black turtle bean (20).

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% 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 3.3% 60% 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 +∞%
Contains more Vitamin EVitamin E +1961.9%
Contains more Vitamin B3Vitamin B3 +32.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Dried fruit DV% diff.
Folate 444µg 10µg 109%
Iron 8.7mg 2.66mg 76%
Vitamin B1 0.9mg 0.015mg 74%
Copper 1mg 0.343mg 73%
Phosphorus 440mg 71mg 53%
Protein 21.25g 3.39g 36%
Manganese 1mg 0.235mg 33%
Fiber 15.5g 7.3g 33%
Magnesium 160mg 32mg 30%
Vitamin E 0.21mg 4.33mg 27%
Vitamin A 0µg 180µg 20%
Zinc 2.2mg 0.39mg 16%
Fructose 12.47g 16%
Vitamin B6 0.286mg 0.143mg 11%
Calcium 160mg 55mg 11%
Potassium 1500mg 1162mg 10%
Vitamin B2 0.193mg 0.074mg 9%
Vitamin B5 0.899mg 0.516mg 8%
Calories 339kcal 241kcal 5%
Vitamin B3 1.955mg 2.589mg 4%
Choline 13.9mg 3%
Polyunsaturated fat 0.387g 0.074g 2%
Selenium 3.2µg 2.2µg 2%
Vitamin K 5.6µg 3.1µg 2%
Saturated fat 0.232g 0.017g 1%
Fats 0.9g 0.51g 1%
Vitamin C 0mg 1mg 1%
Net carbs 47.75g 55.34g N/A
Carbs 63.25g 62.64g 0%
Sugar 2.12g 53.44g N/A
Starch 0.35g 0%
Sodium 9mg 10mg 0%
Monounsaturated fat 0.078g 0.074g 0%
Tryptophan 0.252mg 0.016mg 0%
Threonine 0.894mg 0.073mg 0%
Isoleucine 0.938mg 0.063mg 0%
Leucine 1.697mg 0.105mg 0%
Lysine 1.459mg 0.083mg 0%
Methionine 0.32mg 0.015mg 0%
Phenylalanine 1.149mg 0.062mg 0%
Valine 1.112mg 0.078mg 0%
Histidine 0.592mg 0.047mg 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
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

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.