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Black turtle bean vs. Bran — In-Depth Nutrition Comparison

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Significant differences between Black turtle bean and Bran

  • The amount of Folate, Copper, Iron, Vitamin B1, Fiber, Phosphorus, Potassium, Magnesium, Vitamin B6, and Zinc in Black turtle bean is higher than in Bran.
  • Black turtle bean covers your daily Folate needs 110% more than Bran.
  • Bran has 16 times less Potassium than Black turtle bean. Black turtle bean has 1500mg of Potassium, while Bran has 92mg.

Specific food types used in this comparison are Beans, black turtle, mature seeds, raw and Oat bran, cooked.

Infographic

Black turtle bean vs Bran 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 +1500%
Contains more Iron +888.6%
Contains more Magnesium +300%
Contains more Phosphorus +269.7%
Contains more Potassium +1530.4%
Contains more Zinc +315.1%
Contains more Copper +1415.2%
Contains less Sodium -88.9%
Contains more Selenium +140.6%
Equal in Manganese - 0.964
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 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +1500%
Contains more Iron +888.6%
Contains more Magnesium +300%
Contains more Phosphorus +269.7%
Contains more Potassium +1530.4%
Contains more Zinc +315.1%
Contains more Copper +1415.2%
Contains less Sodium -88.9%
Contains more Selenium +140.6%
Equal in Manganese - 0.964

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.
:
0
Bran
Contains more Vitamin A +∞%
Contains more Vitamin B1 +462.5%
Contains more Vitamin B2 +467.6%
Contains more Vitamin B3 +1257.6%
Contains more Vitamin B5 +314.3%
Contains more Vitamin B6 +1044%
Contains more Folate +7300%
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% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +462.5%
Contains more Vitamin B2 +467.6%
Contains more Vitamin B3 +1257.6%
Contains more Vitamin B5 +314.3%
Contains more Vitamin B6 +1044%
Contains more Folate +7300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +562%
Contains more Carbs +452.9%
Contains more Other +634.7%
Contains more Water +663.6%
Equal in Fats - 0.86
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +562%
Contains more Carbs +452.9%
Contains more Other +634.7%
Contains more Water +663.6%
Equal in Fats - 0.86

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +14.2%
Contains less Saturated Fat -29.7%
Contains more Monounsaturated Fat +273.1%
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Polyunsaturated fat +14.2%
Contains less Saturated Fat -29.7%
Contains more Monounsaturated Fat +273.1%

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
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Bran Opinion
Net carbs 47.75g 8.84g Black turtle bean
Protein 21.25g 3.21g Black turtle bean
Fats 0.9g 0.86g Black turtle bean
Carbs 63.25g 11.44g Black turtle bean
Calories 339kcal 40kcal Black turtle bean
Sugar 2.12g Bran
Fiber 15.5g 2.6g Black turtle bean
Calcium 160mg 10mg Black turtle bean
Iron 8.7mg 0.88mg Black turtle bean
Magnesium 160mg 40mg Black turtle bean
Phosphorus 440mg 119mg Black turtle bean
Potassium 1500mg 92mg Black turtle bean
Sodium 9mg 1mg Bran
Zinc 2.2mg 0.53mg Black turtle bean
Copper 1mg 0.066mg Black turtle bean
Manganese 1mg 0.964mg Black turtle bean
Selenium 3.2µg 7.7µg Bran
Vitamin A 17IU 0IU Black turtle bean
Vitamin E 0.21mg Black turtle bean
Vitamin B1 0.9mg 0.16mg Black turtle bean
Vitamin B2 0.193mg 0.034mg Black turtle bean
Vitamin B3 1.955mg 0.144mg Black turtle bean
Vitamin B5 0.899mg 0.217mg Black turtle bean
Vitamin B6 0.286mg 0.025mg Black turtle bean
Folate 444µg 6µg Black turtle bean
Vitamin K 5.6µg Black turtle bean
Tryptophan 0.252mg 0.057mg Black turtle bean
Threonine 0.894mg 0.086mg Black turtle bean
Isoleucine 0.938mg 0.114mg Black turtle bean
Leucine 1.697mg 0.235mg Black turtle bean
Lysine 1.459mg 0.13mg Black turtle bean
Methionine 0.32mg 0.057mg Black turtle bean
Phenylalanine 1.149mg 0.155mg Black turtle bean
Valine 1.112mg 0.165mg Black turtle bean
Histidine 0.592mg 0.07mg Black turtle bean
Saturated Fat 0.232g 0.163g Bran
Monounsaturated Fat 0.078g 0.291g Bran
Polyunsaturated fat 0.387g 0.339g Black turtle bean

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

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
65%
Black turtle bean
6%
Bran
Minerals Daily Need Coverage Score
135%
Black turtle bean
33%
Bran

Comparison summary

Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 2.12g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.069g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.6)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.