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  6. Black turtle bean vs. Refried beans

Black turtle bean vs. Refried beans — In-Depth Nutrition Comparison

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How are black turtle bean and refried beans different?

  • Black turtle bean has more folate, copper, iron, vitamin B1, phosphorus, fiber, potassium, manganese, and magnesium than refried beans.
  • Daily need coverage for folate for black turtle bean is 108% higher.
  • Black turtle bean contains 12 times more vitamin B1 than refried beans. While black turtle bean contains 0.9mg of vitamin B1, refried beans contain only 0.076mg.
  • Black turtle bean has less sodium.
  • Black turtle bean has a lower glycemic index (20) than refried beans (38).

Beans, black turtle, mature seeds, raw and Refried beans, canned, traditional style (includes USDA commodity) are the varieties used in this article.

Infographic

Black turtle bean vs Refried beans 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more MagnesiumMagnesium +357.1%
Contains more CalciumCalcium +451.7%
Contains more PotassiumPotassium +370.2%
Contains more IronIron +504.2%
Contains more CopperCopper +675.2%
Contains more ZincZinc +279.3%
Contains more PhosphorusPhosphorus +378.3%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +246%
Contains more SeleniumSelenium +81.3%

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%
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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin EVitamin E +133.3%
Contains more Vitamin B1Vitamin B1 +1084.2%
Contains more Vitamin B2Vitamin B2 +144.3%
Contains more Vitamin B3Vitamin B3 +432.7%
Contains more Vitamin B5Vitamin B5 +375.7%
Contains more Vitamin B6Vitamin B6 +177.7%
Contains more Vitamin KVitamin K +166.7%
Contains more FolateFolate +3936.4%
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 Refried beans DV% diff.
Folate 444µg 11µg 108%
Copper 1mg 0.129mg 97%
Iron 8.7mg 1.44mg 91%
Vitamin B1 0.9mg 0.076mg 69%
Phosphorus 440mg 92mg 50%
Fiber 15.5g 3.7g 47%
Potassium 1500mg 319mg 35%
Protein 21.25g 4.98g 33%
Manganese 1mg 0.289mg 31%
Magnesium 160mg 35mg 30%
Histidine 0.592mg 153mg 22%
Carbs 63.25g 13.55g 17%
Sodium 9mg 370mg 16%
Zinc 2.2mg 0.58mg 15%
Vitamin B6 0.286mg 0.103mg 14%
Vitamin B5 0.899mg 0.189mg 14%
Calcium 160mg 29mg 13%
Calories 339kcal 90kcal 12%
Vitamin B3 1.955mg 0.367mg 10%
Vitamin B2 0.193mg 0.079mg 9%
Vitamin C 0mg 6mg 7%
Selenium 3.2µg 5.8µg 5%
Choline 21.2mg 4%
Starch 7.43g 3%
Vitamin K 5.6µg 2.1µg 3%
Fats 0.9g 2.01g 2%
Saturated fat 0.232g 0.631g 2%
Monounsaturated fat 0.078g 0.601g 1%
Polyunsaturated fat 0.387g 0.543g 1%
Vitamin E 0.21mg 0.09mg 1%
Net carbs 47.75g 9.85g N/A
Sugar 2.12g 0.54g N/A
Trans fat 0g 0.016g N/A
Tryptophan 0.252mg 0.065mg 0%
Threonine 0.894mg 0.231mg 0%
Isoleucine 0.938mg 0.242mg 0%
Leucine 1.697mg 0.438mg 0%
Lysine 1.459mg 0.377mg 0%
Methionine 0.32mg 0.083mg 0%
Phenylalanine 1.149mg 0.297mg 0%
Valine 1.112mg 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g 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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +326.7%
Contains more CarbsCarbs +366.8%
Contains more OtherOther +110.5%
Contains more FatsFats +123.3%
Contains more WaterWater +606.8%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated fat -63.2%
Contains more Mono. FatMonounsaturated fat +670.5%
Contains more Poly. FatPolyunsaturated fat +40.3%

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.