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  6. Black turtle bean vs. Bran raw

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

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Significant differences between black turtle bean and bran raw

  • The amount of manganese, phosphorus, selenium, vitamin B1, magnesium, iron, fiber, vitamin B5, zinc, and copper in bran raw is higher than in black turtle bean.
  • Bran raw covers your daily manganese needs 231% more than black turtle bean.
  • Bran raw has a higher glycemic index. The glycemic index of bran raw is 56, while the glycemic index of black turtle bean is 20.

Specific food types used in this comparison are Beans, black turtle, mature seeds, cooked, boiled, without salt and Oat bran, raw.

Infographic

Black turtle bean vs Bran 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains less SodiumSodium -25%
Contains more MagnesiumMagnesium +379.6%
Contains more PotassiumPotassium +30.7%
Contains more IronIron +89.8%
Contains more CopperCopper +49.8%
Contains more ZincZinc +309.2%
Contains more PhosphorusPhosphorus +382.9%
Contains more ManganeseManganese +1621.7%
Contains more SeleniumSelenium +3666.7%
~equal in Calcium ~58mg

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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more FolateFolate +65.4%
Contains more Vitamin EVitamin E +16.1%
Contains more Vitamin B1Vitamin B1 +420%
Contains more Vitamin B2Vitamin B2 +292.9%
Contains more Vitamin B3Vitamin B3 +77.2%
Contains more Vitamin B5Vitamin B5 +474.6%
Contains more Vitamin B6Vitamin B6 +114.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~3.2µg
~equal in Choline ~32.2mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Bran raw DV% diff.
Manganese 0.327mg 5.63mg 231%
Phosphorus 152mg 734mg 83%
Selenium 1.2µg 45.2µg 80%
Vitamin B1 0.225mg 1.17mg 79%
Magnesium 49mg 235mg 44%
Iron 2.85mg 5.41mg 32%
Fiber 8.3g 15.4g 28%
Vitamin B5 0.26mg 1.494mg 25%
Zinc 0.76mg 3.11mg 21%
Protein 8.18g 17.3g 18%
Polyunsaturated fat 0.149g 2.766g 17%
Copper 0.269mg 0.403mg 15%
Carbs 24.35g 66.22g 14%
Vitamin B2 0.056mg 0.22mg 13%
Fats 0.35g 7.03g 10%
Folate 86µg 52µg 9%
Vitamin B6 0.077mg 0.165mg 7%
Saturated fat 0.089g 1.328g 6%
Monounsaturated fat 0.03g 2.376g 6%
Calories 130kcal 246kcal 6%
Potassium 433mg 566mg 4%
Vitamin B3 0.527mg 0.934mg 3%
Vitamin E 0.87mg 1.01mg 1%
Net carbs 16.05g 50.82g N/A
Calcium 55mg 58mg 0%
Sugar 0.32g 1.45g N/A
Sodium 3mg 4mg 0%
Vitamin K 3.3µg 3.2µg 0%
Choline 32.6mg 32.2mg 0%
Tryptophan 0.097mg 0.335mg 0%
Threonine 0.344mg 0.502mg 0%
Isoleucine 0.361mg 0.668mg 0%
Leucine 0.653mg 1.374mg 0%
Lysine 0.562mg 0.76mg 0%
Methionine 0.123mg 0.335mg 0%
Phenylalanine 0.442mg 0.908mg 0%
Valine 0.428mg 0.964mg 0%
Histidine 0.228mg 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more WaterWater +903.7%
Contains more ProteinProtein +111.5%
Contains more FatsFats +1908.6%
Contains more CarbsCarbs +172%
Contains more OtherOther +110.1%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -93.3%
Contains more Mono. FatMonounsaturated fat +7820%
Contains more Poly. FatPolyunsaturated fat +1756.4%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.