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

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A recap on the differences between black turtle bean and navy beans

Black turtle bean is higher in copper, iron, and vitamin E, yet navy beans are higher in folate, fiber, and manganese.
Navy beans cover your daily folate needs 14% more than black turtle bean.
Black turtle bean contains 87 times more vitamin E than navy beans. While black turtle bean contains 0.87mg of vitamin E, navy beans contain only 0.01mg.
The glycemic index of black turtle bean is lower.

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

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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

Navy beans

Contains more PotassiumPotassium	+11.3%
Contains more IronIron	+20.8%
Contains more CopperCopper	+28.1%

Contains more CalciumCalcium	+25.5%
Contains more ZincZinc	+35.5%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+61.2%
Contains more SeleniumSelenium	+141.7%

~equal in Magnesium ~53mg

~equal in Phosphorus ~144mg

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

Navy beans

Contains more Vitamin EVitamin E	+8600%
Contains more Vitamin KVitamin K	+450%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B2Vitamin B2	+17.9%
Contains more Vitamin B3Vitamin B3	+23.1%
Contains more Vitamin B6Vitamin B6	+79.2%
Contains more FolateFolate	+62.8%
Contains more CholineCholine	+37.1%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.237mg

~equal in Vitamin B5 ~0.266mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	86µg	140µg	14%
Fiber	8.3g	10.5g	9%
Manganese	0.327mg	0.527mg	9%
Copper	0.269mg	0.21mg	7%
Vitamin E	0.87mg	0.01mg	6%
Iron	2.85mg	2.36mg	6%
Starch		15.4g	6%
Vitamin B6	0.077mg	0.138mg	5%
Selenium	1.2µg	2.9µg	3%
Polyunsaturated fat	0.149g	0.49g	2%
Choline	32.6mg	44.7mg	2%
Vitamin K	3.3µg	0.6µg	2%
Zinc	0.76mg	1.03mg	2%
Calories	130kcal	140kcal	1%
Vitamin B3	0.527mg	0.649mg	1%
Vitamin B2	0.056mg	0.066mg	1%
Vitamin B1	0.225mg	0.237mg	1%
Potassium	433mg	389mg	1%
Calcium	55mg	69mg	1%
Magnesium	49mg	53mg	1%
Carbs	24.35g	26.05g	1%
Vitamin C	0mg	0.9mg	1%
Phosphorus	152mg	144mg	1%
Protein	8.18g	8.23g	0%
Fats	0.35g	0.62g	0%
Net carbs	16.05g	15.55g	N/A
Sugar	0.32g	0.37g	N/A
Sodium	3mg	0mg	0%
Vitamin B5	0.26mg	0.266mg	0%
Saturated fat	0.089g	0.098g	0%
Monounsaturated fat	0.03g	0.142g	0%
Tryptophan	0.097mg	0.1mg	0%
Threonine	0.344mg	0.289mg	0%
Isoleucine	0.361mg	0.387mg	0%
Leucine	0.653mg	0.7mg	0%
Lysine	0.562mg	0.52mg	0%
Methionine	0.123mg	0.111mg	0%
Phenylalanine	0.442mg	0.471mg	0%
Valine	0.428mg	0.504mg	0%
Histidine	0.228mg	0.206mg	0%
Omega-3 - ALA		0.177g	N/A