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

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What are the differences between black turtle bean and prunes?

  • Black turtle bean is higher in folate, iron, copper, vitamin B1, phosphorus, fiber, manganese, magnesium, and potassium, yet prunes are higher in vitamin K.
  • Black turtle bean's daily need coverage for folate is 110% more.
  • Black turtle bean has 18 times more vitamin B1 than prunes. While black turtle bean has 0.9mg of vitamin B1, prunes have only 0.051mg.

We used Beans, black turtle, mature seeds, raw and Plums, dried (prunes), uncooked types in this article.

Infographic

Black turtle bean vs Prunes 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%
Prunes
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more MagnesiumMagnesium +290.2%
Contains more CalciumCalcium +272.1%
Contains more PotassiumPotassium +104.9%
Contains more IronIron +835.5%
Contains more CopperCopper +255.9%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +537.7%
Contains more ManganeseManganese +234.4%
Contains more SeleniumSelenium +966.7%
Contains less SodiumSodium -77.8%

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%
Prunes
5
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin B1Vitamin B1 +1664.7%
Contains more Vitamin B5Vitamin B5 +113%
Contains more Vitamin B6Vitamin B6 +39.5%
Contains more FolateFolate +11000%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +104.8%
Contains more Vitamin KVitamin K +962.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.186mg
~equal in Vitamin B3 ~1.882mg
~equal in Vitamin B12 ~0µg

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
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +874.8%
Contains more FatsFats +136.8%
Contains more OtherOther +36.4%
Contains more WaterWater +181.1%
~equal in Carbs ~63.88g

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
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +47.2%
Contains more Poly. FatPolyunsaturated fat +524.2%
Contains less Sat. FatSaturated fat -62.1%

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

All nutrients comparison - raw data values

Nutrient Black turtle bean Prunes DV% diff.
Folate 444µg 4µg 110%
Iron 8.7mg 0.93mg 97%
Copper 1mg 0.281mg 80%
Vitamin B1 0.9mg 0.051mg 71%
Phosphorus 440mg 69mg 53%
Vitamin K 5.6µg 59.5µg 45%
Protein 21.25g 2.18g 38%
Fiber 15.5g 7.1g 34%
Manganese 1mg 0.299mg 30%
Magnesium 160mg 41mg 28%
Potassium 1500mg 732mg 23%
Zinc 2.2mg 0.44mg 16%
Fructose 12.45g 16%
Calcium 160mg 43mg 12%
Vitamin B5 0.899mg 0.422mg 10%
Vitamin B6 0.286mg 0.205mg 6%
Calories 339kcal 240kcal 5%
Selenium 3.2µg 0.3µg 5%
Vitamin A 0µg 39µg 4%
Polyunsaturated fat 0.387g 0.062g 2%
Choline 10.1mg 2%
Starch 5.11g 2%
Saturated fat 0.232g 0.088g 1%
Vitamin C 0mg 0.6mg 1%
Fats 0.9g 0.38g 1%
Vitamin E 0.21mg 0.43mg 1%
Vitamin B2 0.193mg 0.186mg 1%
Net carbs 47.75g 56.78g N/A
Carbs 63.25g 63.88g 0%
Sugar 2.12g 38.13g N/A
Sodium 9mg 2mg 0%
Vitamin B3 1.955mg 1.882mg 0%
Monounsaturated fat 0.078g 0.053g 0%
Tryptophan 0.252mg 0.025mg 0%
Threonine 0.894mg 0.049mg 0%
Isoleucine 0.938mg 0.041mg 0%
Leucine 1.697mg 0.066mg 0%
Lysine 1.459mg 0.05mg 0%
Methionine 0.32mg 0.016mg 0%
Phenylalanine 1.149mg 0.052mg 0%
Valine 1.112mg 0.056mg 0%
Histidine 0.592mg 0.027mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Prunes
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Prunes
Minerals Daily Need Coverage Score
135%
Black turtle bean
32%
Prunes

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 0.144g)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 36.01g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 9)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $0.4)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.