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  6. Black turtle bean vs. White beans

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

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What are the differences between black turtle bean and white beans?

  • Black turtle bean is higher in vitamin B1, fiber, and phosphorus, yet white beans is higher in manganese, iron, and zinc.
  • White beans's daily need coverage for manganese is 13% more.
  • Black turtle bean has 2 times more vitamin B1 than white beans. While black turtle bean has 0.225mg of vitamin B1, white beans has only 0.118mg.

We used Beans, black turtle, mature seeds, cooked, boiled, without salt and Beans, white, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Black turtle bean vs White beans infographic
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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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
Contains more PhosphorusPhosphorus +34.5%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +63.6%
Contains more PotassiumPotassium +29.6%
Contains more IronIron +29.8%
Contains more ZincZinc +81.6%
Contains more ManganeseManganese +94.5%
~equal in Copper ~0.287mg
~equal in Selenium ~1.3µg

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% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
Contains more Vitamin B1Vitamin B1 +90.7%
Contains more Vitamin B2Vitamin B2 +21.7%
Contains more Vitamin B3Vitamin B3 +276.4%
Contains more Vitamin B5Vitamin B5 +13.5%
Contains more Vitamin B6Vitamin B6 +20.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.94mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~3.5µg
~equal in Folate ~81µg
~equal in Choline ~35.1mg

All nutrients comparison - raw data values

Nutrient Black turtle bean White beans DV% diff.
Manganese 0.327mg 0.636mg 13%
Iron 2.85mg 3.7mg 11%
Vitamin B1 0.225mg 0.118mg 9%
Fiber 8.3g 6.3g 8%
Zinc 0.76mg 1.38mg 6%
Phosphorus 152mg 113mg 6%
Calcium 55mg 90mg 4%
Potassium 433mg 561mg 4%
Magnesium 49mg 63mg 3%
Protein 8.18g 9.73g 3%
Vitamin B3 0.527mg 0.14mg 2%
Copper 0.269mg 0.287mg 2%
Vitamin B2 0.056mg 0.046mg 1%
Folate 86µg 81µg 1%
Vitamin B6 0.077mg 0.093mg 1%
Vitamin B5 0.26mg 0.229mg 1%
Calories 130kcal 139kcal 0%
Fats 0.35g 0.35g 0%
Carbs 24.35g 25.09g 0%
Net carbs 16.05g 18.79g N/A
Sugar 0.32g 0.34g N/A
Sodium 3mg 6mg 0%
Vitamin E 0.87mg 0.94mg 0%
Selenium 1.2µg 1.3µg 0%
Vitamin K 3.3µg 3.5µg 0%
Choline 32.6mg 35.1mg 0%
Saturated fat 0.089g 0.091g 0%
Monounsaturated fat 0.03g 0.031g 0%
Polyunsaturated fat 0.149g 0.152g 0%
Tryptophan 0.097mg 0.115mg 0%
Threonine 0.344mg 0.409mg 0%
Isoleucine 0.361mg 0.429mg 0%
Leucine 0.653mg 0.776mg 0%
Lysine 0.562mg 0.668mg 0%
Methionine 0.123mg 0.146mg 0%
Phenylalanine 0.442mg 0.526mg 0%
Valine 0.428mg 0.509mg 0%
Histidine 0.228mg 0.271mg 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
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Contains more ProteinProtein +18.9%
Contains more OtherOther +26.8%
~equal in Fats ~0.35g
~equal in Carbs ~25.09g
~equal in Water ~63.08g

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
33% 11% 55%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
~equal in Saturated fat ~0.091g
~equal in Monounsaturated fat ~0.031g
~equal in Polyunsaturated fat ~0.152g

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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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.