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  6. Black turtle bean vs. Refried beans

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

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Significant differences between Black turtle bean and Refried beans

  • Black turtle bean has more Folate, Fiber, Iron, Copper, Vitamin B1, Phosphorus, and Vitamin E, however, Refried beans are richer in Selenium, and Vitamin C.
  • Black turtle bean covers your daily Folate needs 19% more than Refried beans.
  • Refried beans have 10 times less Vitamin E than Black turtle bean. Black turtle bean has 0.87mg of Vitamin E, while Refried beans have 0.09mg.
  • Black turtle bean contains less Sodium.

Specific food types used in this comparison are Beans, black turtle, mature seeds, cooked, boiled, without salt and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Black turtle bean vs Refried beans 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +89.7%
Contains more PotassiumPotassium +35.7%
Contains more IronIron +97.9%
Contains more CopperCopper +108.5%
Contains more ZincZinc +31%
Contains more PhosphorusPhosphorus +65.2%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +13.1%
Contains more SeleniumSelenium +383.3%

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% 0.36% 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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +866.7%
Contains more Vitamin B1Vitamin B1 +196.1%
Contains more Vitamin B3Vitamin B3 +43.6%
Contains more Vitamin B5Vitamin B5 +37.6%
Contains more Vitamin KVitamin K +57.1%
Contains more FolateFolate +681.8%
Contains more CholineCholine +53.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +41.1%
Contains more Vitamin B6Vitamin B6 +33.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +64.3%
Contains more CarbsCarbs +79.7%
Contains more FatsFats +474.3%
Contains more WaterWater +18.3%
Contains more OtherOther +23.9%

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
36% 34% 31%
Saturated Fat: Sat. Fat 0.631 g
Monounsaturated Fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated Fat -85.9%
Contains more Mono. FatMonounsaturated Fat +1903.3%
Contains more Poly. FatPolyunsaturated fat +264.4%

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 Refried beans
Lower in price ok
Lower in Sugar ok
Lower in Sodium 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 Refried beans Opinion
Calories 130kcal 90kcal Black turtle bean
Protein 8.18g 4.98g Black turtle bean
Fats 0.35g 2.01g Refried beans
Vitamin C 0mg 6mg Refried beans
Net carbs 16.05g 9.85g Black turtle bean
Carbs 24.35g 13.55g Black turtle bean
Magnesium 49mg 35mg Black turtle bean
Calcium 55mg 29mg Black turtle bean
Potassium 433mg 319mg Black turtle bean
Iron 2.85mg 1.44mg Black turtle bean
Sugar 0.32g 0.54g Black turtle bean
Fiber 8.3g 3.7g Black turtle bean
Copper 0.269mg 0.129mg Black turtle bean
Zinc 0.76mg 0.58mg Black turtle bean
Starch 7.43g Refried beans
Phosphorus 152mg 92mg Black turtle bean
Sodium 3mg 370mg Black turtle bean
Vitamin A 6IU 0IU Black turtle bean
Vitamin E 0.87mg 0.09mg Black turtle bean
Manganese 0.327mg 0.289mg Black turtle bean
Selenium 1.2µg 5.8µg Refried beans
Vitamin B1 0.225mg 0.076mg Black turtle bean
Vitamin B2 0.056mg 0.079mg Refried beans
Vitamin B3 0.527mg 0.367mg Black turtle bean
Vitamin B5 0.26mg 0.189mg Black turtle bean
Vitamin B6 0.077mg 0.103mg Refried beans
Vitamin K 3.3µg 2.1µg Black turtle bean
Folate 86µg 11µg Black turtle bean
Trans Fat 0g 0.016g Black turtle bean
Choline 32.6mg 21.2mg Black turtle bean
Saturated Fat 0.089g 0.631g Black turtle bean
Monounsaturated Fat 0.03g 0.601g Refried beans
Polyunsaturated fat 0.149g 0.543g Refried beans
Tryptophan 0.097mg 0.065mg Black turtle bean
Threonine 0.344mg 0.231mg Black turtle bean
Isoleucine 0.361mg 0.242mg Black turtle bean
Leucine 0.653mg 0.438mg Black turtle bean
Lysine 0.562mg 0.377mg Black turtle bean
Methionine 0.123mg 0.083mg Black turtle bean
Phenylalanine 0.442mg 0.297mg Black turtle bean
Valine 0.428mg 0.287mg Black turtle bean
Histidine 0.228mg 153mg Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Refried beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
10%
Refried beans
Minerals Daily Need Coverage Score
42%
Black turtle bean
33%
Refried beans

Comparison summary

Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $1.6)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 0.22g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 367mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.542g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 18)
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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.