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  6. Black turtle bean vs. Beans

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.

Infographic

Black turtle bean vs Beans infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Beans
Beans
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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.
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 0% 0% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65%
Beans
Beans
3
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18%
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

All nutrients comparison - raw data values

Nutrient Black turtle bean Beans 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%
Copper 0.269mg 0.206mg 7%
Phosphorus 152mg 104mg 7%
Zinc 0.76mg 1.4mg 6%
Selenium 1.2µg 4.5µg 6%
Vitamin B1 0.225mg 0.15mg 6%
Vitamin E 0.87mg 0.15mg 5%
Vitamin B5 0.26mg 5%
Magnesium 49mg 32mg 4%
Potassium 433mg 296mg 4%
Vitamin B6 0.077mg 0.13mg 4%
Vitamin C 0mg 3.1mg 3%
Vitamin K 3.3µg 0.8µg 2%
Calories 130kcal 105kcal 1%
Carbs 24.35g 20.49g 1%
Calcium 55mg 50mg 1%
Vitamin A 0µg 5µg 1%
Vitamin B3 0.527mg 0.43mg 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +70.4%
Contains more CarbsCarbs +18.8%
Contains more FatsFats +14.3%
Contains more WaterWater +10.4%
Contains more OtherOther +23.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
Beans
Beans
2
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains less Sat. FatSaturated fat -13.6%
Contains more Mono. FatMonounsaturated fat +16.7%
Contains more Poly. FatPolyunsaturated fat +15.4%

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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/175187/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.