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

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What are the main differences between black turtle bean and beans?

Black turtle bean is richer in iron, folate, fiber, copper, phosphorus, and vitamin B1, while beans are higher in selenium and zinc.
Black turtle bean's daily need coverage for iron is 32% higher.
Beans have 6 times less vitamin E than black turtle bean. Black turtle bean has 0.87mg of vitamin E, while beans have 0.15mg.
Beans have a higher glycemic index (33) than black turtle bean (20).

We used Beans, black turtle, mature seeds, cooked, boiled, without salt and Beans, baked, canned, no salt added types in this comparison.

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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.

Black turtle bean

Beans

Contains more MagnesiumMagnesium	+53.1%
Contains more PotassiumPotassium	+46.3%
Contains more IronIron	+882.8%
Contains more CopperCopper	+30.6%
Contains more PhosphorusPhosphorus	+46.2%
Contains more ManganeseManganese	+∞%

Contains more ZincZinc	+84.2%
Contains less SodiumSodium	-66.7%
Contains more SeleniumSelenium	+275%

~equal in Calcium ~50mg

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.

Black turtle bean

Beans

Contains more Vitamin EVitamin E	+480%
Contains more Vitamin B1Vitamin B1	+50%
Contains more Vitamin B3Vitamin B3	+22.6%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin KVitamin K	+312.5%
Contains more FolateFolate	+258.3%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B6Vitamin B6	+68.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.06mg

~equal in Vitamin B12 ~0µg

~equal in Choline ~30.8mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	2.85mg	0.29mg	32%
Folate	86µg	24µg	16%
Manganese	0.327mg		14%
Fiber	8.3g	5.5g	11%
Protein	8.18g	4.8g	7%
Phosphorus	152mg	104mg	7%
Copper	0.269mg	0.206mg	7%
Selenium	1.2µg	4.5µg	6%
Zinc	0.76mg	1.4mg	6%
Vitamin B1	0.225mg	0.15mg	6%
Vitamin B5	0.26mg		5%
Vitamin E	0.87mg	0.15mg	5%
Potassium	433mg	296mg	4%
Magnesium	49mg	32mg	4%
Vitamin B6	0.077mg	0.13mg	4%
Vitamin C	0mg	3.1mg	3%
Vitamin K	3.3µg	0.8µg	2%
Vitamin B3	0.527mg	0.43mg	1%
Calories	130kcal	105kcal	1%
Vitamin A	0µg	5µg	1%
Calcium	55mg	50mg	1%
Carbs	24.35g	20.49g	1%
Fats	0.35g	0.4g	0%
Net carbs	16.05g	14.99g	N/A
Sugar	0.32g	7.78g	N/A
Sodium	3mg	1mg	0%
Vitamin B2	0.056mg	0.06mg	0%
Choline	32.6mg	30.8mg	0%
Saturated fat	0.089g	0.103g	0%
Monounsaturated fat	0.03g	0.035g	0%
Polyunsaturated fat	0.149g	0.172g	0%
Tryptophan	0.097mg		0%
Threonine	0.344mg		0%
Isoleucine	0.361mg		0%
Leucine	0.653mg		0%
Lysine	0.562mg		0%
Methionine	0.123mg		0%
Phenylalanine	0.442mg		0%
Valine	0.428mg		0%
Histidine	0.228mg		0%