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

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

Cranberry beans is higher in folate, yet black turtle bean is higher in iron.
Cranberry beans's daily need coverage for folate is 30% more.
Cranberry beans has 2 times more zinc than black turtle bean. While cranberry beans has 1.14mg of zinc, black turtle bean has only 0.76mg.
The glycemic index of black turtle bean is lower.

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

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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.

Cranberry beans

Black turtle bean

Contains more ZincZinc	+50%
Contains less SodiumSodium	-66.7%
Contains more ManganeseManganese	+13.1%

Contains more PotassiumPotassium	+11.9%
Contains more IronIron	+36.4%
Contains more CopperCopper	+16.5%
Contains more PhosphorusPhosphorus	+12.6%

~equal in Magnesium ~49mg

~equal in Calcium ~55mg

~equal in Selenium ~1.2µg

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.

Cranberry beans

Black turtle bean

Contains more Vitamin B2Vitamin B2	+23.2%
Contains more FolateFolate	+140.7%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.225mg

~equal in Vitamin B3 ~0.527mg

~equal in Vitamin B5 ~0.26mg

~equal in Vitamin B6 ~0.077mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	207µg	86µg	30%
Iron	2.09mg	2.85mg	10%
Vitamin E		0.87mg	6%
Choline		32.6mg	6%
Copper	0.231mg	0.269mg	4%
Vitamin K		3.3µg	3%
Zinc	1.14mg	0.76mg	3%
Protein	9.34g	8.18g	2%
Phosphorus	135mg	152mg	2%
Manganese	0.37mg	0.327mg	2%
Vitamin B2	0.069mg	0.056mg	1%
Calcium	50mg	55mg	1%
Potassium	387mg	433mg	1%
Vitamin B1	0.21mg	0.225mg	1%
Fiber	8.6g	8.3g	1%
Calories	136kcal	130kcal	0%
Fats	0.46g	0.35g	0%
Net carbs	15.86g	16.05g	N/A
Carbs	24.46g	24.35g	0%
Magnesium	50mg	49mg	0%
Sugar		0.32g	N/A
Sodium	1mg	3mg	0%
Selenium	1.3µg	1.2µg	0%
Vitamin B3	0.515mg	0.527mg	0%
Vitamin B5	0.24mg	0.26mg	0%
Vitamin B6	0.081mg	0.077mg	0%
Saturated fat	0.119g	0.089g	0%
Monounsaturated fat	0.04g	0.03g	0%
Polyunsaturated fat	0.199g	0.149g	0%
Tryptophan	0.111mg	0.097mg	0%
Threonine	0.393mg	0.344mg	0%
Isoleucine	0.412mg	0.361mg	0%
Leucine	0.746mg	0.653mg	0%
Lysine	0.641mg	0.562mg	0%
Methionine	0.14mg	0.123mg	0%
Phenylalanine	0.505mg	0.442mg	0%
Valine	0.489mg	0.428mg	0%
Histidine	0.26mg	0.228mg	0%