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  6. Cranberry bean raw vs. Black turtle bean

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

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What are the main differences between cranberry bean raw and black turtle bean?

  • Cranberry bean raw has more folate, fiber, copper, vitamin B1, phosphorus, iron, potassium, zinc, manganese, and magnesium than black turtle bean.
  • Cranberry bean raw's daily need coverage for folate is 130% higher.
  • Black turtle bean has 5 times less zinc than cranberry bean raw. Cranberry bean raw has 3.63mg of zinc, while black turtle bean has 0.76mg.
  • Cranberry bean raw has a higher glycemic index (35) than black turtle bean (20).

We used Beans, cranberry (roman), mature seeds, raw and Beans, black turtle, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Cranberry bean raw vs Black turtle bean 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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%
Contains more MagnesiumMagnesium +218.4%
Contains more CalciumCalcium +130.9%
Contains more PotassiumPotassium +207.6%
Contains more IronIron +75.4%
Contains more CopperCopper +195.2%
Contains more ZincZinc +377.6%
Contains more PhosphorusPhosphorus +144.7%
Contains more ManganeseManganese +181.3%
Contains more SeleniumSelenium +958.3%
Contains less SodiumSodium -50%

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 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% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin B1Vitamin B1 +232%
Contains more Vitamin B2Vitamin B2 +280.4%
Contains more Vitamin B3Vitamin B3 +176.1%
Contains more Vitamin B5Vitamin B5 +187.7%
Contains more Vitamin B6Vitamin B6 +301.3%
Contains more FolateFolate +602.3%
~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 Cranberry bean raw Black turtle bean DV% diff.
Folate 604µg 86µg 130%
Fiber 24.7g 8.3g 66%
Copper 0.794mg 0.269mg 58%
Vitamin B1 0.747mg 0.225mg 44%
Phosphorus 372mg 152mg 31%
Protein 23.03g 8.18g 30%
Iron 5mg 2.85mg 27%
Manganese 0.92mg 0.327mg 26%
Potassium 1332mg 433mg 26%
Zinc 3.63mg 0.76mg 26%
Magnesium 156mg 49mg 25%
Selenium 12.7µg 1.2µg 21%
Vitamin B6 0.309mg 0.077mg 18%
Vitamin B2 0.213mg 0.056mg 12%
Carbs 60.05g 24.35g 12%
Vitamin B5 0.748mg 0.26mg 10%
Calories 335kcal 130kcal 10%
Calcium 127mg 55mg 7%
Vitamin E 0.87mg 6%
Vitamin B3 1.455mg 0.527mg 6%
Choline 32.6mg 6%
Polyunsaturated fat 0.527g 0.149g 3%
Vitamin K 3.3µg 3%
Fats 1.23g 0.35g 1%
Saturated fat 0.316g 0.089g 1%
Net carbs 35.35g 16.05g N/A
Sugar 0.32g N/A
Sodium 6mg 3mg 0%
Monounsaturated fat 0.106g 0.03g 0%
Tryptophan 0.273mg 0.097mg 0%
Threonine 0.969mg 0.344mg 0%
Isoleucine 1.017mg 0.361mg 0%
Leucine 1.838mg 0.653mg 0%
Lysine 1.58mg 0.562mg 0%
Methionine 0.346mg 0.123mg 0%
Phenylalanine 1.245mg 0.442mg 0%
Valine 1.205mg 0.428mg 0%
Histidine 0.641mg 0.228mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more ProteinProtein +181.5%
Contains more FatsFats +251.4%
Contains more CarbsCarbs +146.6%
Contains more OtherOther +139.1%
Contains more WaterWater +430.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
33% 11% 56%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains more Mono. FatMonounsaturated fat +253.3%
Contains more Poly. FatPolyunsaturated fat +253.7%
Contains less Sat. FatSaturated fat -71.8%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.