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  6. Kidney beans raw vs. Black turtle bean

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

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The main differences between kidney beans raw and black turtle bean

  • Kidney beans raw is richer than black turtle bean in folate, copper, iron, fiber, phosphorus, manganese, potassium, vitamin B1, vitamin B6, and magnesium.
  • Daily need coverage for folate for kidney beans raw is 77% higher.
  • Kidney beans raw contains 5 times more vitamin B6 than black turtle bean. Kidney beans raw contains 0.397mg of vitamin B6, while black turtle bean contains 0.077mg.

Food types used in this article are Beans, kidney, all types, mature seeds, raw and Beans, black turtle, mature seeds, cooked, boiled, without salt.

Infographic

Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
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 +185.7%
Contains more CalciumCalcium +160%
Contains more PotassiumPotassium +224.7%
Contains more IronIron +187.7%
Contains more CopperCopper +256.1%
Contains more ZincZinc +267.1%
Contains more PhosphorusPhosphorus +167.8%
Contains more ManganeseManganese +212.2%
Contains more SeleniumSelenium +166.7%
Contains less SodiumSodium -87.5%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +135.1%
Contains more Vitamin B2Vitamin B2 +291.1%
Contains more Vitamin B3Vitamin B3 +290.9%
Contains more Vitamin B5Vitamin B5 +200%
Contains more Vitamin B6Vitamin B6 +415.6%
Contains more Vitamin KVitamin K +475.8%
Contains more FolateFolate +358.1%
Contains more Vitamin EVitamin E +295.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Black turtle bean DV% diff.
Folate 394µg 86µg 77%
Copper 0.958mg 0.269mg 77%
Iron 8.2mg 2.85mg 67%
Fiber 24.9g 8.3g 66%
Phosphorus 407mg 152mg 36%
Protein 23.58g 8.18g 31%
Manganese 1.021mg 0.327mg 30%
Potassium 1406mg 433mg 29%
Vitamin B1 0.529mg 0.225mg 25%
Vitamin B6 0.397mg 0.077mg 25%
Magnesium 140mg 49mg 22%
Zinc 2.79mg 0.76mg 18%
Vitamin K 19µg 3.3µg 13%
Vitamin B2 0.219mg 0.056mg 13%
Carbs 60.01g 24.35g 12%
Vitamin B5 0.78mg 0.26mg 10%
Vitamin B3 2.06mg 0.527mg 10%
Calories 333kcal 130kcal 10%
Calcium 143mg 55mg 9%
Choline 32.6mg 6%
Vitamin C 4.5mg 0mg 5%
Selenium 3.2µg 1.2µg 4%
Vitamin E 0.22mg 0.87mg 4%
Polyunsaturated fat 0.457g 0.149g 2%
Sodium 24mg 3mg 1%
Fats 0.83g 0.35g 1%
Net carbs 35.11g 16.05g N/A
Sugar 2.23g 0.32g N/A
Saturated fat 0.12g 0.089g 0%
Monounsaturated fat 0.064g 0.03g 0%
Tryptophan 0.279mg 0.097mg 0%
Threonine 0.992mg 0.344mg 0%
Isoleucine 1.041mg 0.361mg 0%
Leucine 1.882mg 0.653mg 0%
Lysine 1.618mg 0.562mg 0%
Methionine 0.355mg 0.123mg 0%
Phenylalanine 1.275mg 0.442mg 0%
Valine 1.233mg 0.428mg 0%
Histidine 0.656mg 0.228mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +188.3%
Contains more FatsFats +137.1%
Contains more CarbsCarbs +146.4%
Contains more OtherOther +177.5%
Contains more WaterWater +459.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 +113.3%
Contains more Poly. FatPolyunsaturated fat +206.7%
Contains less Sat. FatSaturated fat -25.8%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.