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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 from 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.

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.
Contains more Calcium +175.9%
Contains more Iron +60.8%
Contains more Potassium +165%
Contains more Copper +148.1%
Contains more Magnesium +46.9%
Contains more Phosphorus +66.8%
Contains less Sodium -55.6%
Contains more Zinc +41.4%
Contains more Manganese +463%
Contains more Selenium +1312.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Calcium +175.9%
Contains more Iron +60.8%
Contains more Potassium +165%
Contains more Copper +148.1%
Contains more Magnesium +46.9%
Contains more Phosphorus +66.8%
Contains less Sodium -55.6%
Contains more Zinc +41.4%
Contains more Manganese +463%
Contains more Selenium +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 A +∞%
Contains more Vitamin B3 +109.3%
Contains more Vitamin B6 +73.3%
Contains more Folate +753.8%
Contains more Vitamin K +75%
Contains more Vitamin E +381%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +14%
Contains more Vitamin B5 +66.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 0% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 18% 8%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +109.3%
Contains more Vitamin B6 +73.3%
Contains more Folate +753.8%
Contains more Vitamin K +75%
Contains more Vitamin E +381%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +14%
Contains more Vitamin B5 +66.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +22.8%
Contains more Water +67.9%
Contains more Other +24.1%
Contains more Fats +681.1%
Equal in Carbs - 66.22
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 Protein +22.8%
Contains more Water +67.9%
Contains more Other +24.1%
Contains more Fats +681.1%
Equal in Carbs - 66.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -82.5%
Contains more Monounsaturated Fat +2946.2%
Contains more Polyunsaturated fat +614.7%
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains less Saturated Fat -82.5%
Contains more Monounsaturated Fat +2946.2%
Contains more Polyunsaturated 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.
Black turtle bean Bran raw
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Bran raw Opinion
Net carbs 47.75g 50.82g Bran raw
Protein 21.25g 17.3g Black turtle bean
Fats 0.9g 7.03g Bran raw
Carbs 63.25g 66.22g Bran raw
Calories 339kcal 246kcal Black turtle bean
Sugar 2.12g 1.45g Bran raw
Fiber 15.5g 15.4g Black turtle bean
Calcium 160mg 58mg Black turtle bean
Iron 8.7mg 5.41mg Black turtle bean
Magnesium 160mg 235mg Bran raw
Phosphorus 440mg 734mg Bran raw
Potassium 1500mg 566mg Black turtle bean
Sodium 9mg 4mg Bran raw
Zinc 2.2mg 3.11mg Bran raw
Copper 1mg 0.403mg Black turtle bean
Manganese 1mg 5.63mg Bran raw
Selenium 3.2µg 45.2µg Bran raw
Vitamin A 17IU 0IU Black turtle bean
Vitamin E 0.21mg 1.01mg Bran raw
Vitamin B1 0.9mg 1.17mg Bran raw
Vitamin B2 0.193mg 0.22mg Bran raw
Vitamin B3 1.955mg 0.934mg Black turtle bean
Vitamin B5 0.899mg 1.494mg Bran raw
Vitamin B6 0.286mg 0.165mg Black turtle bean
Folate 444µg 52µg Black turtle bean
Choline 32.2mg Bran raw
Vitamin K 5.6µg 3.2µg Black turtle bean
Tryptophan 0.252mg 0.335mg Bran raw
Threonine 0.894mg 0.502mg Black turtle bean
Isoleucine 0.938mg 0.668mg Black turtle bean
Leucine 1.697mg 1.374mg Black turtle bean
Lysine 1.459mg 0.76mg Black turtle bean
Methionine 0.32mg 0.335mg Bran raw
Phenylalanine 1.149mg 0.908mg Black turtle bean
Valine 1.112mg 0.964mg Black turtle bean
Histidine 0.592mg 0.41mg Black turtle bean
Saturated Fat 0.232g 1.328g Black turtle bean
Monounsaturated Fat 0.078g 2.376g Bran raw
Polyunsaturated fat 0.387g 2.766g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Bran raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
44%
Bran raw
Minerals Daily Need Coverage Score
135%
Black turtle bean
195%
Bran raw

Comparison summary

Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 0.67g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 5mg)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $1.6)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 1.096g)
Which food is lower in glycemic index?
Black turtle bean
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.

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.