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  6. Cranberry beans vs. Black turtle bean

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.

Infographic

Cranberry beans 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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
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 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.
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% 53% 16% 9.7% 14% 19% 0% 0% 155% 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 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 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 +14.2%
Contains more FatsFats +31.4%
Contains more OtherOther +26.6%
~equal in Carbs ~24.35g
~equal in Water ~65.74g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 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 +33.3%
Contains more Poly. FatPolyunsaturated fat +33.6%
Contains less Sat. FatSaturated fat -25.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberry beans Black turtle bean 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry beans Black turtle bean
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
20%
Cranberry beans
17%
Black turtle bean
Minerals Daily Need Coverage Score
38%
Cranberry beans
42%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Black turtle bean
Black turtle bean is lower in Saturated fat (difference - 0.03g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 15)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $0.8)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.