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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 from 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.
Contains more Calcium +160%
Contains more Iron +187.7%
Contains more Magnesium +185.7%
Contains more Phosphorus +167.8%
Contains more Potassium +224.7%
Contains more Zinc +267.1%
Contains more Copper +256.1%
Contains more Manganese +212.2%
Contains more Selenium +166.7%
Contains less Sodium -87.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Contains more Calcium +160%
Contains more Iron +187.7%
Contains more Magnesium +185.7%
Contains more Phosphorus +167.8%
Contains more Potassium +224.7%
Contains more Zinc +267.1%
Contains more Copper +256.1%
Contains more Manganese +212.2%
Contains more Selenium +166.7%
Contains less Sodium -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.
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +135.1%
Contains more Vitamin B2 +291.1%
Contains more Vitamin B3 +290.9%
Contains more Vitamin B5 +200%
Contains more Vitamin B6 +415.6%
Contains more Folate +358.1%
Contains more Vitamin K +475.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +295.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 0% 48%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 18% 9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +135.1%
Contains more Vitamin B2 +291.1%
Contains more Vitamin B3 +290.9%
Contains more Vitamin B5 +200%
Contains more Vitamin B6 +415.6%
Contains more Folate +358.1%
Contains more Vitamin K +475.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +295.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +188.3%
Contains more Fats +137.1%
Contains more Carbs +146.4%
Contains more Other +177.5%
Contains more Water +459.5%
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 Protein +188.3%
Contains more Fats +137.1%
Contains more Carbs +146.4%
Contains more Other +177.5%
Contains more Water +459.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +113.3%
Contains more Polyunsaturated fat +206.7%
Contains less Saturated Fat -25.8%
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Contains more Monounsaturated Fat +113.3%
Contains more Polyunsaturated fat +206.7%
Contains less Saturated Fat -25.8%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Black turtle bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
56%
Kidney beans raw
17%
Black turtle bean
Minerals Daily Need Coverage Score
130%
Kidney beans raw
42%
Black turtle bean

Comparison summary

Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $0.4)
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 1.91g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.031g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.