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  6. Black turtle bean vs. Raisin

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

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The main differences between black turtle bean and raisins

  • Black turtle bean is richer than raisins in folate, iron, copper, vitamin B1, phosphorus, fiber, manganese, magnesium, potassium, and zinc.
  • Daily need coverage for folate for black turtle bean is 110% higher.
  • Black turtle bean contains 10 times more zinc than raisins. Black turtle bean contains 2.2mg of zinc, while raisins contain 0.22mg.
  • Black turtle bean has a lower glycemic index than raisins.

Food types used in this article are Beans, black turtle, mature seeds, raw and Raisins, seedless.

Infographic

Black turtle bean vs Raisin 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%
Raisin
Raisin
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +220%
Contains more PotassiumPotassium +100.3%
Contains more IronIron +362.8%
Contains more CopperCopper +214.5%
Contains more ZincZinc +900%
Contains more PhosphorusPhosphorus +335.6%
Contains less SodiumSodium -18.2%
Contains more ManganeseManganese +234.4%
Contains more SeleniumSelenium +433.3%

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%
Raisin
Raisin
2
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
Contains more Vitamin EVitamin E +75%
Contains more Vitamin B1Vitamin B1 +749.1%
Contains more Vitamin B2Vitamin B2 +54.4%
Contains more Vitamin B3Vitamin B3 +155.2%
Contains more Vitamin B5Vitamin B5 +846.3%
Contains more Vitamin B6Vitamin B6 +64.4%
Contains more Vitamin KVitamin K +60%
Contains more FolateFolate +8780%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Raisin DV% diff.
Folate 444µg 5µg 110%
Iron 8.7mg 1.88mg 85%
Copper 1mg 0.318mg 76%
Vitamin B1 0.9mg 0.106mg 66%
Phosphorus 440mg 101mg 48%
Fiber 15.5g 3.7g 47%
Fructose 29.68g 37%
Protein 21.25g 3.07g 36%
Manganese 1mg 0.299mg 30%
Magnesium 160mg 32mg 30%
Potassium 1500mg 749mg 22%
Zinc 2.2mg 0.22mg 18%
Vitamin B5 0.899mg 0.095mg 16%
Calcium 160mg 50mg 11%
Vitamin B6 0.286mg 0.174mg 9%
Vitamin B3 1.955mg 0.766mg 7%
Carbs 63.25g 79.18g 5%
Selenium 3.2µg 0.6µg 5%
Vitamin B2 0.193mg 0.125mg 5%
Vitamin C 0mg 2.3mg 3%
Vitamin K 5.6µg 3.5µg 2%
Choline 11.1mg 2%
Polyunsaturated fat 0.387g 0.037g 2%
Calories 339kcal 299kcal 2%
Vitamin E 0.21mg 0.12mg 1%
Fats 0.9g 0.46g 1%
Starch 2.7g 1%
Saturated fat 0.232g 0.058g 1%
Net carbs 47.75g 75.48g N/A
Sugar 2.12g 59.19g N/A
Sodium 9mg 11mg 0%
Monounsaturated fat 0.078g 0.051g 0%
Tryptophan 0.252mg 0.05mg 0%
Threonine 0.894mg 0.077mg 0%
Isoleucine 0.938mg 0.057mg 0%
Leucine 1.697mg 0.096mg 0%
Lysine 1.459mg 0.084mg 0%
Methionine 0.32mg 0.021mg 0%
Phenylalanine 1.149mg 0.065mg 0%
Valine 1.112mg 0.083mg 0%
Histidine 0.592mg 0.072mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

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
Raisin
Raisin
2
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more ProteinProtein +592.2%
Contains more FatsFats +95.7%
Contains more OtherOther +93.5%
Contains more CarbsCarbs +25.2%
Contains more WaterWater +40.3%

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
Raisin
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
Contains more Mono. FatMonounsaturated fat +52.9%
Contains more Poly. FatPolyunsaturated fat +945.9%
Contains less Sat. FatSaturated fat -75%

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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.