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  6. Black turtle bean vs. Bran

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

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Differences between black turtle bean and bran

  • Black turtle bean has more iron, fiber, copper, folate, potassium, and vitamin B1, while bran has more manganese and selenium.
  • Bran's daily need coverage for manganese is 28% higher.
  • Bran contains 14 times less folate than black turtle bean. Black turtle bean contains 86µg of folate, while bran contains 6µg.
  • Black turtle bean has a lower glycemic index. The glycemic index of black turtle bean is 20, while the glycemic index of bran is 56.

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

Infographic

Black turtle bean vs Bran 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%
Bran
Bran
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more MagnesiumMagnesium +22.5%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +370.7%
Contains more IronIron +223.9%
Contains more CopperCopper +307.6%
Contains more ZincZinc +43.4%
Contains more PhosphorusPhosphorus +27.7%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +194.8%
Contains more SeleniumSelenium +541.7%

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%
Bran
Bran
0
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% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +40.6%
Contains more Vitamin B2Vitamin B2 +64.7%
Contains more Vitamin B3Vitamin B3 +266%
Contains more Vitamin B5Vitamin B5 +19.8%
Contains more Vitamin B6Vitamin B6 +208%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1333.3%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~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 Bran DV% diff.
Manganese 0.327mg 0.964mg 28%
Iron 2.85mg 0.88mg 25%
Copper 0.269mg 0.066mg 23%
Fiber 8.3g 2.6g 23%
Folate 86µg 6µg 20%
Selenium 1.2µg 7.7µg 12%
Protein 8.18g 3.21g 10%
Potassium 433mg 92mg 10%
Choline 32.6mg 6%
Vitamin E 0.87mg 6%
Phosphorus 152mg 119mg 5%
Calories 130kcal 40kcal 5%
Vitamin B1 0.225mg 0.16mg 5%
Calcium 55mg 10mg 5%
Carbs 24.35g 11.44g 4%
Vitamin B6 0.077mg 0.025mg 4%
Vitamin K 3.3µg 3%
Vitamin B3 0.527mg 0.144mg 2%
Vitamin B2 0.056mg 0.034mg 2%
Magnesium 49mg 40mg 2%
Zinc 0.76mg 0.53mg 2%
Polyunsaturated fat 0.149g 0.339g 1%
Monounsaturated fat 0.03g 0.291g 1%
Vitamin B5 0.26mg 0.217mg 1%
Fats 0.35g 0.86g 1%
Net carbs 16.05g 8.84g N/A
Sugar 0.32g N/A
Sodium 3mg 1mg 0%
Saturated fat 0.089g 0.163g 0%
Tryptophan 0.097mg 0.057mg 0%
Threonine 0.344mg 0.086mg 0%
Isoleucine 0.361mg 0.114mg 0%
Leucine 0.653mg 0.235mg 0%
Lysine 0.562mg 0.13mg 0%
Methionine 0.123mg 0.057mg 0%
Phenylalanine 0.442mg 0.155mg 0%
Valine 0.428mg 0.165mg 0%
Histidine 0.228mg 0.07mg 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
Bran
Bran
2
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more ProteinProtein +154.8%
Contains more CarbsCarbs +112.8%
Contains more OtherOther +181.6%
Contains more FatsFats +145.7%
Contains more WaterWater +27.8%

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
Bran
Bran
2
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains less Sat. FatSaturated fat -45.4%
Contains more Mono. FatMonounsaturated fat +870%
Contains more Poly. FatPolyunsaturated fat +127.5%

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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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.