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  6. Black turtle bean vs. Cranberry beans

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

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

  • Black turtle bean is higher in iron, yet cranberry beans is higher in folate.
  • Cranberry beans's daily need coverage for folate is 30% more.
  • The glycemic index of black turtle bean is lower.

We used Beans, black turtle, mature seeds, cooked, boiled, without salt and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt types in this article.

Infographic

Black turtle bean vs Cranberry 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 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Contains more PotassiumPotassium +11.9%
Contains more IronIron +36.4%
Contains more CopperCopper +16.5%
Contains more PhosphorusPhosphorus +12.6%
Contains more ZincZinc +50%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +13.1%
~equal in Magnesium ~50mg
~equal in Calcium ~50mg
~equal in Selenium ~1.3µg

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% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
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% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +23.2%
Contains more FolateFolate +140.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.21mg
~equal in Vitamin B3 ~0.515mg
~equal in Vitamin B5 ~0.24mg
~equal in Vitamin B6 ~0.081mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Cranberry beans DV% diff.
Folate 86µg 207µg 30%
Iron 2.85mg 2.09mg 10%
Vitamin E 0.87mg 6%
Choline 32.6mg 6%
Copper 0.269mg 0.231mg 4%
Vitamin K 3.3µg 3%
Zinc 0.76mg 1.14mg 3%
Protein 8.18g 9.34g 2%
Phosphorus 152mg 135mg 2%
Manganese 0.327mg 0.37mg 2%
Vitamin B2 0.056mg 0.069mg 1%
Calcium 55mg 50mg 1%
Potassium 433mg 387mg 1%
Vitamin B1 0.225mg 0.21mg 1%
Fiber 8.3g 8.6g 1%
Calories 130kcal 136kcal 0%
Fats 0.35g 0.46g 0%
Net carbs 16.05g 15.86g N/A
Carbs 24.35g 24.46g 0%
Magnesium 49mg 50mg 0%
Sugar 0.32g N/A
Sodium 3mg 1mg 0%
Selenium 1.2µg 1.3µg 0%
Vitamin B3 0.527mg 0.515mg 0%
Vitamin B5 0.26mg 0.24mg 0%
Vitamin B6 0.077mg 0.081mg 0%
Saturated fat 0.089g 0.119g 0%
Monounsaturated fat 0.03g 0.04g 0%
Polyunsaturated fat 0.149g 0.199g 0%
Tryptophan 0.097mg 0.111mg 0%
Threonine 0.344mg 0.393mg 0%
Isoleucine 0.361mg 0.412mg 0%
Leucine 0.653mg 0.746mg 0%
Lysine 0.562mg 0.641mg 0%
Methionine 0.123mg 0.14mg 0%
Phenylalanine 0.442mg 0.505mg 0%
Valine 0.428mg 0.489mg 0%
Histidine 0.228mg 0.26mg 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
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more OtherOther +26.6%
Contains more ProteinProtein +14.2%
Contains more FatsFats +31.4%
~equal in Carbs ~24.46g
~equal in Water ~64.65g

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
33% 11% 56%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Contains less Sat. FatSaturated fat -25.2%
Contains more Mono. FatMonounsaturated fat +33.3%
Contains more Poly. FatPolyunsaturated fat +33.6%

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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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.