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  6. Black turtle bean vs. Kidney beans

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

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A recap on differences between black turtle bean and kidney beans

  • Black turtle bean is higher in iron, fiber, copper, vitamin E, and vitamin B1, yet kidney beans is higher in folate.
  • Kidney beans covers your daily folate needs 11% more than black turtle bean.
  • Black turtle bean contains 29 times more vitamin E than kidney beans. While black turtle bean contains 0.87mg of vitamin E, kidney beans contains only 0.03mg.

Food varieties used in this article are Beans, black turtle, mature seeds, cooked, boiled, without salt and Beans, kidney, all types, mature seeds, cooked, boiled, without salt.

Infographic

Black turtle bean vs Kidney 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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +57.1%
Contains more IronIron +28.4%
Contains more CopperCopper +24.5%
Contains more ZincZinc +31.6%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +31.5%
~equal in Potassium ~405mg
~equal in Phosphorus ~138mg
~equal in Selenium ~1.1µg

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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
Contains more Vitamin EVitamin E +2800%
Contains more Vitamin B1Vitamin B1 +40.6%
Contains more Vitamin B5Vitamin B5 +18.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +55.8%
Contains more Vitamin KVitamin K +154.5%
Contains more FolateFolate +51.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.058mg
~equal in Vitamin B3 ~0.578mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~30.5mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Kidney beans DV% diff.
Folate 86µg 130µg 11%
Iron 2.85mg 2.22mg 8%
Fiber 8.3g 6.4g 8%
Vitamin E 0.87mg 0.03mg 6%
Copper 0.269mg 0.216mg 6%
Vitamin B1 0.225mg 0.16mg 5%
Vitamin K 3.3µg 8.4µg 4%
Manganese 0.327mg 0.43mg 4%
Vitamin B6 0.077mg 0.12mg 3%
Magnesium 49mg 42mg 2%
Calcium 55mg 35mg 2%
Zinc 0.76mg 1mg 2%
Phosphorus 152mg 138mg 2%
Potassium 433mg 405mg 1%
Protein 8.18g 8.67g 1%
Carbs 24.35g 22.8g 1%
Vitamin C 0mg 1.2mg 1%
Polyunsaturated fat 0.149g 0.278g 1%
Vitamin B5 0.26mg 0.22mg 1%
Calories 130kcal 127kcal 0%
Fats 0.35g 0.5g 0%
Net carbs 16.05g 16.4g N/A
Sugar 0.32g 0.32g N/A
Sodium 3mg 1mg 0%
Selenium 1.2µg 1.1µg 0%
Vitamin B2 0.056mg 0.058mg 0%
Vitamin B3 0.527mg 0.578mg 0%
Choline 32.6mg 30.5mg 0%
Saturated fat 0.089g 0.073g 0%
Monounsaturated fat 0.03g 0.039g 0%
Tryptophan 0.097mg 0.104mg 0%
Threonine 0.344mg 0.319mg 0%
Isoleucine 0.361mg 0.41mg 0%
Leucine 0.653mg 0.736mg 0%
Lysine 0.562mg 0.607mg 0%
Methionine 0.123mg 0.113mg 0%
Phenylalanine 0.442mg 0.511mg 0%
Valine 0.428mg 0.5mg 0%
Histidine 0.228mg 0.238mg 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% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more OtherOther +26.6%
Contains more FatsFats +42.9%
~equal in Protein ~8.67g
~equal in Carbs ~22.8g
~equal in Water ~66.94g

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
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
Contains less Sat. FatSaturated fat -18%
Contains more Mono. FatMonounsaturated fat +30%
Contains more Poly. FatPolyunsaturated fat +86.6%

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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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.