Black turtle bean vs. Bran raw — In-Depth Nutrition Comparison
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How are black turtle bean and bran raw different?
- Black turtle bean is higher in folate, copper, iron, and potassium; however, bran raw is richer in manganese, selenium, phosphorus, vitamin B1, magnesium, and vitamin B5.
- Daily need coverage for manganese for bran raw is 201% higher.
- Black turtle bean contains 9 times more folate than bran raw. While black turtle bean contains 444µg of folate, bran raw contains only 52µg.
- Black turtle bean has a lower glycemic index (20) than bran raw (56).
Beans, black turtle, mature seeds, raw and Oat bran, raw are the varieties used in this article.
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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 CalciumCalcium | +175.9% |
| Contains more PotassiumPotassium | +165% |
| Contains more IronIron | +60.8% |
| Contains more CopperCopper | +148.1% |
| Contains more MagnesiumMagnesium | +46.9% |
| Contains more ZincZinc | +41.4% |
| Contains more PhosphorusPhosphorus | +66.8% |
| Contains less SodiumSodium | -55.6% |
| Contains more ManganeseManganese | +463% |
| Contains more SeleniumSelenium | +1312.5% |
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.
| Contains more Vitamin B3Vitamin B3 | +109.3% |
| Contains more Vitamin B6Vitamin B6 | +73.3% |
| Contains more Vitamin KVitamin K | +75% |
| Contains more FolateFolate | +753.8% |
| Contains more Vitamin EVitamin E | +381% |
| Contains more Vitamin B1Vitamin B1 | +30% |
| Contains more Vitamin B2Vitamin B2 | +14% |
| Contains more Vitamin B5Vitamin B5 | +66.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.25 g
Fats:
0.9 g
Carbs:
63.25 g
Water:
11 g
Other:
3.6 g
Protein:
17.3 g
Fats:
7.03 g
Carbs:
66.22 g
Water:
6.55 g
Other:
2.9 g
| Contains more ProteinProtein | +22.8% |
| Contains more WaterWater | +67.9% |
| Contains more OtherOther | +24.1% |
| Contains more FatsFats | +681.1% |
~equal in
Carbs
~66.22g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.078 g
Polyunsaturated fat:
Poly. Fat
0.387 g
Saturated fat:
Sat. Fat
1.328 g
Monounsaturated fat:
Mono. Fat
2.376 g
Polyunsaturated fat:
Poly. Fat
2.766 g
| Contains less Sat. FatSaturated fat | -82.5% |
| Contains more Mono. FatMonounsaturated fat | +2946.2% |
| Contains more Poly. FatPolyunsaturated fat | +614.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1mg | 5.63mg | 201% |
| Folate | 444µg | 52µg | 98% |
| Selenium | 3.2µg | 45.2µg | 76% |
| Copper | 1mg | 0.403mg | 66% |
| Phosphorus | 440mg | 734mg | 42% |
| Iron | 8.7mg | 5.41mg | 41% |
| Potassium | 1500mg | 566mg | 27% |
| Vitamin B1 | 0.9mg | 1.17mg | 23% |
| Magnesium | 160mg | 235mg | 18% |
| Polyunsaturated fat | 0.387g | 2.766g | 16% |
| Vitamin B5 | 0.899mg | 1.494mg | 12% |
| Calcium | 160mg | 58mg | 10% |
| Vitamin B6 | 0.286mg | 0.165mg | 9% |
| Fats | 0.9g | 7.03g | 9% |
| Zinc | 2.2mg | 3.11mg | 8% |
| Protein | 21.25g | 17.3g | 8% |
| Choline | 32.2mg | 6% | |
| Monounsaturated fat | 0.078g | 2.376g | 6% |
| Vitamin B3 | 1.955mg | 0.934mg | 6% |
| Saturated fat | 0.232g | 1.328g | 5% |
| Vitamin E | 0.21mg | 1.01mg | 5% |
| Calories | 339kcal | 246kcal | 5% |
| Vitamin B2 | 0.193mg | 0.22mg | 2% |
| Vitamin K | 5.6µg | 3.2µg | 2% |
| Carbs | 63.25g | 66.22g | 1% |
| Net carbs | 47.75g | 50.82g | N/A |
| Sugar | 2.12g | 1.45g | N/A |
| Fiber | 15.5g | 15.4g | 0% |
| Sodium | 9mg | 4mg | 0% |
| Tryptophan | 0.252mg | 0.335mg | 0% |
| Threonine | 0.894mg | 0.502mg | 0% |
| Isoleucine | 0.938mg | 0.668mg | 0% |
| Leucine | 1.697mg | 1.374mg | 0% |
| Lysine | 1.459mg | 0.76mg | 0% |
| Methionine | 0.32mg | 0.335mg | 0% |
| Phenylalanine | 1.149mg | 0.908mg | 0% |
| Valine | 1.112mg | 0.964mg | 0% |
| Histidine | 0.592mg | 0.41mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
44%
Minerals Daily Need Coverage Score
135%
195%
Comparison summary
Which food is lower in Sugar?
Bran raw is lower in Sugar (difference - 0.67g)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 5mg)
Which food is cheaper?
Bran raw is cheaper (difference - $1.6)
Which food is lower in Saturated fat?
Black turtle bean is lower in Saturated fat (difference - 1.096g)
Which food is lower in glycemic index?
Black turtle bean is lower in glycemic index (difference - 36)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.