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  6. Black turtle bean vs. Prunes

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
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
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

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%

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
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
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%

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.