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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.

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.
Black turtle bean
Black turtle bean
7
:
3
Bran
Bran
Contains more Calcium +450%
Contains more Iron +223.9%
Contains more Magnesium +22.5%
Contains more Phosphorus +27.7%
Contains more Potassium +370.7%
Contains more Zinc +43.4%
Contains more Copper +307.6%
Contains less Sodium -66.7%
Contains more Manganese +194.8%
Contains more Selenium +541.7%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +450%
Contains more Iron +223.9%
Contains more Magnesium +22.5%
Contains more Phosphorus +27.7%
Contains more Potassium +370.7%
Contains more Zinc +43.4%
Contains more Copper +307.6%
Contains less Sodium -66.7%
Contains more Manganese +194.8%
Contains more Selenium +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.
Black turtle bean
Black turtle bean
9
:
0
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin B1 +40.6%
Contains more Vitamin B2 +64.7%
Contains more Vitamin B3 +266%
Contains more Vitamin B5 +19.8%
Contains more Vitamin B6 +208%
Contains more Folate +1333.3%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +40.6%
Contains more Vitamin B2 +64.7%
Contains more Vitamin B3 +266%
Contains more Vitamin B5 +19.8%
Contains more Vitamin B6 +208%
Contains more Folate +1333.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black turtle bean
Black turtle bean
3
:
2
Bran
Bran
Contains more Protein +154.8%
Contains more Carbs +112.8%
Contains more Other +181.6%
Contains more Fats +145.7%
Contains more Water +27.8%
Black turtle bean
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +154.8%
Contains more Carbs +112.8%
Contains more Other +181.6%
Contains more Fats +145.7%
Contains more Water +27.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black turtle bean
Black turtle bean
1
:
2
Bran
Bran
Contains less Saturated Fat -45.4%
Contains more Monounsaturated Fat +870%
Contains more Polyunsaturated fat +127.5%
Black turtle bean
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains less Saturated Fat -45.4%
Contains more Monounsaturated Fat +870%
Contains more Polyunsaturated fat +127.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle bean Bran
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Bran Opinion
Net carbs 16.05g 8.84g Black turtle bean
Protein 8.18g 3.21g Black turtle bean
Fats 0.35g 0.86g Bran
Carbs 24.35g 11.44g Black turtle bean
Calories 130kcal 40kcal Black turtle bean
Sugar 0.32g Bran
Fiber 8.3g 2.6g Black turtle bean
Calcium 55mg 10mg Black turtle bean
Iron 2.85mg 0.88mg Black turtle bean
Magnesium 49mg 40mg Black turtle bean
Phosphorus 152mg 119mg Black turtle bean
Potassium 433mg 92mg Black turtle bean
Sodium 3mg 1mg Bran
Zinc 0.76mg 0.53mg Black turtle bean
Copper 0.269mg 0.066mg Black turtle bean
Manganese 0.327mg 0.964mg Bran
Selenium 1.2µg 7.7µg Bran
Vitamin A 6IU 0IU Black turtle bean
Vitamin E 0.87mg Black turtle bean
Vitamin B1 0.225mg 0.16mg Black turtle bean
Vitamin B2 0.056mg 0.034mg Black turtle bean
Vitamin B3 0.527mg 0.144mg Black turtle bean
Vitamin B5 0.26mg 0.217mg Black turtle bean
Vitamin B6 0.077mg 0.025mg Black turtle bean
Folate 86µg 6µg Black turtle bean
Vitamin K 3.3µg Black turtle bean
Tryptophan 0.097mg 0.057mg Black turtle bean
Threonine 0.344mg 0.086mg Black turtle bean
Isoleucine 0.361mg 0.114mg Black turtle bean
Leucine 0.653mg 0.235mg Black turtle bean
Lysine 0.562mg 0.13mg Black turtle bean
Methionine 0.123mg 0.057mg Black turtle bean
Phenylalanine 0.442mg 0.155mg Black turtle bean
Valine 0.428mg 0.165mg Black turtle bean
Histidine 0.228mg 0.07mg Black turtle bean
Saturated Fat 0.089g 0.163g Black turtle bean
Monounsaturated Fat 0.03g 0.291g Bran
Polyunsaturated fat 0.149g 0.339g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Black turtle bean
6%
Bran
Minerals Daily Need Coverage Score
42%
Black turtle bean
33%
Bran

Comparison summary

Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 2mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.6)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.074g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.