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  6. Broad bean raw vs. Black turtle bean

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

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How are broad bean raw and black turtle bean different?

  • Broad bean raw is higher in vitamin K; however, black turtle bean is richer in iron, folate, copper, vitamin B1, phosphorus, potassium, fiber, magnesium, and manganese.
  • Daily need coverage for iron for black turtle bean is 89% higher.
  • Broad bean raw contains 7 times more vitamin K than black turtle bean. While broad bean raw contains 40.9µg of vitamin K, black turtle bean contains only 5.6µg.
  • Black turtle bean has a lower glycemic index (20) than broad bean raw (79).

Beans, fava, in pod, raw and Beans, black turtle, mature seeds, raw are the varieties used in this article.

Infographic

Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more MagnesiumMagnesium +384.8%
Contains more CalciumCalcium +332.4%
Contains more PotassiumPotassium +351.8%
Contains more IronIron +461.3%
Contains more CopperCopper +148.8%
Contains more ZincZinc +120%
Contains more PhosphorusPhosphorus +241.1%
Contains less SodiumSodium -64%
Contains more ManganeseManganese +51.3%
Contains more SeleniumSelenium +300%

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +452.4%
Contains more Vitamin B2Vitamin B2 +50.3%
Contains more Vitamin B3Vitamin B3 +15%
Contains more Vitamin KVitamin K +630.4%
Contains more Vitamin B1Vitamin B1 +576.7%
Contains more Vitamin B5Vitamin B5 +299.6%
Contains more Vitamin B6Vitamin B6 +175%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Broad bean raw Black turtle bean DV% diff.
Iron 1.55mg 8.7mg 89%
Folate 148µg 444µg 74%
Copper 0.402mg 1mg 66%
Vitamin B1 0.133mg 0.9mg 64%
Phosphorus 129mg 440mg 44%
Potassium 332mg 1500mg 34%
Fiber 7.5g 15.5g 32%
Magnesium 33mg 160mg 30%
Vitamin K 40.9µg 5.6µg 29%
Protein 7.92g 21.25g 27%
Manganese 0.661mg 1mg 15%
Carbs 17.63g 63.25g 15%
Vitamin B6 0.104mg 0.286mg 14%
Vitamin B5 0.225mg 0.899mg 13%
Calories 88kcal 339kcal 13%
Calcium 37mg 160mg 12%
Zinc 1mg 2.2mg 11%
Vitamin B2 0.29mg 0.193mg 7%
Vitamin E 1.16mg 0.21mg 6%
Selenium 0.8µg 3.2µg 4%
Vitamin C 3.7mg 0mg 4%
Vitamin A 17µg 0µg 2%
Vitamin B3 2.249mg 1.955mg 2%
Sodium 25mg 9mg 1%
Saturated fat 0.118g 0.232g 1%
Fats 0.73g 0.9g 0%
Net carbs 10.13g 47.75g N/A
Sugar 9.21g 2.12g N/A
Monounsaturated fat 0.104g 0.078g 0%
Polyunsaturated fat 0.342g 0.387g 0%
Tryptophan 0.252mg 0%
Threonine 0.894mg 0%
Isoleucine 0.938mg 0%
Leucine 1.697mg 0%
Lysine 1.459mg 0%
Methionine 0.32mg 0%
Phenylalanine 1.149mg 0%
Valine 1.112mg 0%
Histidine 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more WaterWater +560%
Contains more ProteinProtein +168.3%
Contains more FatsFats +23.3%
Contains more CarbsCarbs +258.8%
Contains more OtherOther +221.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains less Sat. FatSaturated fat -49.1%
Contains more Mono. FatMonounsaturated fat +33.3%
Contains more Poly. FatPolyunsaturated fat +13.2%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.