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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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Summary of differences between Kidney beans raw and Black turtle bean

  • Kidney beans raw has more Fiber, Vitamin K, Vitamin B6, and Zinc, however, Black turtle bean is higher in Vitamin B1, Folate, and Iron.
  • Kidney beans raw covers your daily need of Fiber 38% more than Black turtle bean.
  • Kidney beans raw has 3 times more Vitamin K than Black turtle bean. While Kidney beans raw has 19µg of Vitamin K, Black turtle bean has only 5.6µg.

These are the specific foods used in this comparison Beans, kidney, all types, mature seeds, raw and Beans, black turtle, mature seeds, raw.

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.
Kidney beans raw
Kidney beans raw
2
:
7
Black turtle bean
Black turtle bean
Contains more Zinc +26.8%
Contains more Calcium +11.9%
Contains more Magnesium +14.3%
Contains less Sodium -62.5%
Equal in Iron - 8.7
Equal in Phosphorus - 440
Equal in Potassium - 1500
Equal in Copper - 1
Equal in Manganese - 1
Equal in Selenium - 3.2
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Contains more Zinc +26.8%
Contains more Calcium +11.9%
Contains more Magnesium +14.3%
Contains less Sodium -62.5%
Equal in Iron - 8.7
Equal in Phosphorus - 440
Equal in Potassium - 1500
Equal in Copper - 1
Equal in Manganese - 1
Equal in Selenium - 3.2

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.
Kidney beans raw
Kidney beans raw
6
:
4
Black turtle bean
Black turtle bean
Contains more Vitamin C +∞%
Contains more Vitamin B2 +13.5%
Contains more Vitamin B6 +38.8%
Contains more Vitamin K +239.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +70.1%
Contains more Vitamin B5 +15.3%
Contains more Folate +12.7%
Equal in Vitamin E - 0.21
Equal in Vitamin B3 - 1.955
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +13.5%
Contains more Vitamin B6 +38.8%
Contains more Vitamin K +239.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +70.1%
Contains more Vitamin B5 +15.3%
Contains more Folate +12.7%
Equal in Vitamin E - 0.21
Equal in Vitamin B3 - 1.955

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
3
:
2
Black turtle bean
Black turtle bean
Contains more Protein +11%
Equal in Protein - 21.25
Equal in Fats - 0.9
Equal in Carbs - 63.25
Equal in Water - 11
Equal in Other - 3.6
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Black turtle bean
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 Protein +11%
Equal in Protein - 21.25
Equal in Fats - 0.9
Equal in Carbs - 63.25
Equal in Water - 11
Equal in Other - 3.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
2
:
1
Black turtle bean
Black turtle bean
Contains less Saturated Fat -48.3%
Contains more Polyunsaturated fat +18.1%
Contains more Monounsaturated Fat +21.9%
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Black turtle bean
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Contains less Saturated Fat -48.3%
Contains more Polyunsaturated fat +18.1%
Contains more Monounsaturated Fat +21.9%

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
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kidney beans raw Black turtle bean Opinion
Net carbs 35.11g 47.75g Black turtle bean
Protein 23.58g 21.25g Kidney beans raw
Fats 0.83g 0.9g Black turtle bean
Carbs 60.01g 63.25g Black turtle bean
Calories 333kcal 339kcal Black turtle bean
Sugar 2.23g 2.12g Black turtle bean
Fiber 24.9g 15.5g Kidney beans raw
Calcium 143mg 160mg Black turtle bean
Iron 8.2mg 8.7mg Black turtle bean
Magnesium 140mg 160mg Black turtle bean
Phosphorus 407mg 440mg Black turtle bean
Potassium 1406mg 1500mg Black turtle bean
Sodium 24mg 9mg Black turtle bean
Zinc 2.79mg 2.2mg Kidney beans raw
Copper 0.958mg 1mg Black turtle bean
Manganese 1.021mg 1mg Kidney beans raw
Selenium 3.2µg 3.2µg
Vitamin A 0IU 17IU Black turtle bean
Vitamin E 0.22mg 0.21mg Kidney beans raw
Vitamin C 4.5mg 0mg Kidney beans raw
Vitamin B1 0.529mg 0.9mg Black turtle bean
Vitamin B2 0.219mg 0.193mg Kidney beans raw
Vitamin B3 2.06mg 1.955mg Kidney beans raw
Vitamin B5 0.78mg 0.899mg Black turtle bean
Vitamin B6 0.397mg 0.286mg Kidney beans raw
Folate 394µg 444µg Black turtle bean
Vitamin K 19µg 5.6µg Kidney beans raw
Tryptophan 0.279mg 0.252mg Kidney beans raw
Threonine 0.992mg 0.894mg Kidney beans raw
Isoleucine 1.041mg 0.938mg Kidney beans raw
Leucine 1.882mg 1.697mg Kidney beans raw
Lysine 1.618mg 1.459mg Kidney beans raw
Methionine 0.355mg 0.32mg Kidney beans raw
Phenylalanine 1.275mg 1.149mg Kidney beans raw
Valine 1.233mg 1.112mg Kidney beans raw
Histidine 0.656mg 0.592mg Kidney beans raw
Saturated Fat 0.12g 0.232g Kidney beans raw
Monounsaturated Fat 0.064g 0.078g Black turtle bean
Polyunsaturated fat 0.457g 0.387g 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
60%
Kidney beans raw
65%
Black turtle bean
Minerals Daily Need Coverage Score
130%
Kidney beans raw
135%
Black turtle bean

Comparison summary

Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 0.112g)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $0.4)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 0.11g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. 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/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.