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  6. Black turtle bean vs. Bran raw

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.

Infographic

Black turtle bean vs Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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.
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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Bran raw 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%

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
17% 7% 66% 7% 3%
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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
21% 37% 43%
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%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.