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  6. Black turtle bean vs. Navy bean raw

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

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Summary of differences between black turtle bean and navy bean raw

  • Black turtle bean has more iron and phosphorus; however, navy bean raw is higher in vitamin C, vitamin B1, magnesium, vitamin B2, folate, vitamin B5, copper, and vitamin B6.
  • Navy bean raw covers your daily need for vitamin C, 21% more than black turtle bean.
  • Black turtle bean has 2 times more phosphorus than navy bean raw. While black turtle bean has 152mg of phosphorus, navy bean raw has only 100mg.
  • The glycemic index of navy bean raw is higher.

These are the specific foods used in this comparison Beans, black turtle, mature seeds, cooked, boiled, without salt and Beans, navy, mature seeds, sprouted, raw.

Infographic

Black turtle bean vs Navy bean raw 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +41%
Contains more IronIron +47.7%
Contains more PhosphorusPhosphorus +52%
Contains less SodiumSodium -76.9%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +106.1%
Contains more CopperCopper +32.3%
Contains more ZincZinc +17.1%
Contains more ManganeseManganese +24.8%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +73.3%
Contains more Vitamin B2Vitamin B2 +283.9%
Contains more Vitamin B3Vitamin B3 +131.5%
Contains more Vitamin B5Vitamin B5 +217.3%
Contains more Vitamin B6Vitamin B6 +148.1%
Contains more FolateFolate +53.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Navy bean raw DV% diff.
Fiber 8.3g 33%
Vitamin C 0mg 18.8mg 21%
Vitamin B1 0.225mg 0.39mg 14%
Folate 86µg 132µg 12%
Magnesium 49mg 101mg 12%
Iron 2.85mg 1.93mg 12%
Vitamin B2 0.056mg 0.215mg 12%
Vitamin B5 0.26mg 0.825mg 11%
Copper 0.269mg 0.356mg 10%
Vitamin B6 0.077mg 0.191mg 9%
Phosphorus 152mg 100mg 7%
Choline 32.6mg 6%
Vitamin E 0.87mg 6%
Vitamin B3 0.527mg 1.22mg 4%
Manganese 0.327mg 0.408mg 4%
Protein 8.18g 6.15g 4%
Potassium 433mg 307mg 4%
Calcium 55mg 15mg 4%
Carbs 24.35g 13.05g 4%
Vitamin K 3.3µg 3%
Calories 130kcal 67kcal 3%
Polyunsaturated fat 0.149g 0.407g 2%
Selenium 1.2µg 0.6µg 1%
Zinc 0.76mg 0.89mg 1%
Fats 0.35g 0.7g 1%
Net carbs 16.05g 13.05g N/A
Sugar 0.32g N/A
Sodium 3mg 13mg 0%
Saturated fat 0.089g 0.085g 0%
Monounsaturated fat 0.03g 0.052g 0%
Tryptophan 0.097mg 0.064mg 0%
Threonine 0.344mg 0.258mg 0%
Isoleucine 0.361mg 0.273mg 0%
Leucine 0.653mg 0.442mg 0%
Lysine 0.562mg 0.35mg 0%
Methionine 0.123mg 0.064mg 0%
Phenylalanine 0.442mg 0.31mg 0%
Valine 0.428mg 0.316mg 0%
Histidine 0.228mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +33%
Contains more CarbsCarbs +86.6%
Contains more OtherOther +45.3%
Contains more FatsFats +100%
Contains more WaterWater +20.4%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +73.3%
Contains more Poly. FatPolyunsaturated fat +173.2%
~equal in Saturated fat ~0.085g

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.