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Black turtle bean vs Bran - In-Depth Nutrition Comparison

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How are Black turtle bean and Bran different?

  • Black turtle bean is higher in Folate, Copper, Iron, and Potassium, however Bran is richer in Manganese, Selenium, Phosphorus, Vitamin B1, Magnesium, and Vitamin B5.
  • Daily need coverage for Manganese from Bran is 201% higher.
  • Black turtle bean contains 9 times more Folate than Bran. While Black turtle bean contains 444µg of Folate, Bran 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 infographic
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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" chart 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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 327% 115% 189% 133% 2% 60% 334%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
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%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Bran
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 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Black turtle bean Bran
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 Opinion
Net carbs 47.75g 50.82g Bran
Protein 21.25g 17.3g Black turtle bean
Fats 0.9g 7.03g Bran
Carbs 63.25g 66.22g Bran
Calories 339kcal 246kcal Black turtle bean
Starch g g
Fructose g g
Sugar 2.12g 1.45g Bran
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
Phosphorus 440mg 734mg Bran
Potassium 1500mg 566mg Black turtle bean
Sodium 9mg 4mg Bran
Zinc 2.2mg 3.11mg Bran
Copper 1mg 0.403mg Black turtle bean
Vitamin A 17IU 0IU Black turtle bean
Vitamin E 0.21mg 1.01mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.9mg 1.17mg Bran
Vitamin B2 0.193mg 0.22mg Bran
Vitamin B3 1.955mg 0.934mg Black turtle bean
Vitamin B5 0.899mg 1.494mg Bran
Vitamin B6 0.286mg 0.165mg Black turtle bean
Folate 444µg 52µg Black turtle bean
Vitamin B12 0µg 0µg
Vitamin K 5.6µg 3.2µg Black turtle bean
Tryptophan 0.252mg 0.335mg Bran
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
Phenylalanine 1.149mg 0.908mg Black turtle bean
Valine 1.112mg 0.964mg Black turtle bean
Histidine 0.592mg 0.41mg Black turtle bean
Cholesterol 0mg 0mg
Trans Fat 0g g Bran
Saturated Fat 0.232g 1.328g Black turtle bean
Monounsaturated Fat 0.078g 2.376g Bran
Polyunsaturated fat 0.387g 2.766g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
65
Black turtle bean
46
Bran
Mineral Summary Score
150
Black turtle bean
122
Bran

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
128%
Black turtle bean
104%
Bran
Carbohydrates
63%
Black turtle bean
66%
Bran
Fats
4%
Black turtle bean
32%
Bran

Comparison summary

Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.67g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 5mg)
Which food is cheaper?
Bran
Bran 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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 - 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.