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  6. Black turtle bean vs. Bran

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.
  • Bran has a higher glycemic index. The glycemic index of bran is 56, while the glycemic index of black turtle bean is 20.

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.
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%
Bran
Bran
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +1530.4%
Contains more IronIron +888.6%
Contains more CopperCopper +1415.2%
Contains more ZincZinc +315.1%
Contains more PhosphorusPhosphorus +269.7%
Contains less SodiumSodium -88.9%
Contains more SeleniumSelenium +140.6%
~equal in Manganese ~0.964mg

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%
Bran
Bran
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% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +462.5%
Contains more Vitamin B2Vitamin B2 +467.6%
Contains more Vitamin B3Vitamin B3 +1257.6%
Contains more Vitamin B5Vitamin B5 +314.3%
Contains more Vitamin B6Vitamin B6 +1044%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +7300%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Bran DV% diff.
Folate 444µg 6µg 110%
Copper 1mg 0.066mg 104%
Iron 8.7mg 0.88mg 98%
Vitamin B1 0.9mg 0.16mg 62%
Fiber 15.5g 2.6g 52%
Phosphorus 440mg 119mg 46%
Potassium 1500mg 92mg 41%
Protein 21.25g 3.21g 36%
Magnesium 160mg 40mg 29%
Vitamin B6 0.286mg 0.025mg 20%
Carbs 63.25g 11.44g 17%
Calories 339kcal 40kcal 15%
Calcium 160mg 10mg 15%
Zinc 2.2mg 0.53mg 15%
Vitamin B5 0.899mg 0.217mg 14%
Vitamin B2 0.193mg 0.034mg 12%
Vitamin B3 1.955mg 0.144mg 11%
Selenium 3.2µg 7.7µg 8%
Vitamin K 5.6µg 5%
Manganese 1mg 0.964mg 2%
Monounsaturated fat 0.078g 0.291g 1%
Vitamin E 0.21mg 1%
Fats 0.9g 0.86g 0%
Net carbs 47.75g 8.84g N/A
Sugar 2.12g N/A
Sodium 9mg 1mg 0%
Saturated fat 0.232g 0.163g 0%
Polyunsaturated fat 0.387g 0.339g 0%
Tryptophan 0.252mg 0.057mg 0%
Threonine 0.894mg 0.086mg 0%
Isoleucine 0.938mg 0.114mg 0%
Leucine 1.697mg 0.235mg 0%
Lysine 1.459mg 0.13mg 0%
Methionine 0.32mg 0.057mg 0%
Phenylalanine 1.149mg 0.155mg 0%
Valine 1.112mg 0.165mg 0%
Histidine 0.592mg 0.07mg 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
Bran
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more ProteinProtein +562%
Contains more CarbsCarbs +452.9%
Contains more OtherOther +634.7%
Contains more WaterWater +663.6%
~equal in Fats ~0.86g

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
Bran
Bran
2
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains more Poly. FatPolyunsaturated fat +14.2%
Contains less Sat. FatSaturated fat -29.7%
Contains more Mono. FatMonounsaturated fat +273.1%

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.