Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic index chart | Insulin index chart | Blog | Subscribe

Kidney bean vs Black turtle bean - In-Depth Nutrition Comparison

Compare

Summary of differences between Kidney bean and Black turtle bean

  • Kidney bean has more Fiber, Vitamin K, Vitamin B6, and Zinc, however Black turtle bean is higher in Vitamin B1, Folate, and Iron.
  • Kidney bean covers your daily need of Fiber 38% more than Black turtle bean.
  • Kidney bean has 3 times more Vitamin K than Black turtle bean. While Kidney bean 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 bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Kidney bean
Kidney bean
1
:
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
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 327% 115% 189% 133% 2% 60% 334%
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

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Kidney bean
Kidney bean
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 bean
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 bean
Kidney bean
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 bean
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 bean
Kidney bean
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 bean
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 most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kidney bean 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 bean Black turtle bean Opinion
Net carbs 35.11g 47.75g Black turtle bean
Protein 23.58g 21.25g Kidney bean
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 bean
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 bean
Copper 0.958mg 1mg Black turtle bean
Vitamin A 0IU 17IU Black turtle bean
Vitamin E 0.22mg 0.21mg Kidney bean
Vitamin C 4.5mg 0mg Kidney bean
Vitamin B1 0.529mg 0.9mg Black turtle bean
Vitamin B2 0.219mg 0.193mg Kidney bean
Vitamin B3 2.06mg 1.955mg Kidney bean
Vitamin B5 0.78mg 0.899mg Black turtle bean
Vitamin B6 0.397mg 0.286mg Kidney bean
Folate 394µg 444µg Black turtle bean
Vitamin K 19µg 5.6µg Kidney bean
Tryptophan 0.279mg 0.252mg Kidney bean
Threonine 0.992mg 0.894mg Kidney bean
Isoleucine 1.041mg 0.938mg Kidney bean
Leucine 1.882mg 1.697mg Kidney bean
Lysine 1.618mg 1.459mg Kidney bean
Methionine 0.355mg 0.32mg Kidney bean
Phenylalanine 1.275mg 1.149mg Kidney bean
Valine 1.233mg 1.112mg Kidney bean
Histidine 0.656mg 0.592mg Kidney bean
Saturated Fat 0.12g 0.232g Kidney bean
Monounsaturated Fat 0.064g 0.078g Black turtle bean
Polyunsaturated fat 0.457g 0.387g Kidney bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney bean 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
60%
Kidney bean
65%
Black turtle bean
Minerals Daily Need Coverage Score
143%
Kidney bean
150%
Black turtle bean

Comparison summary

Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 0.112g)
Which food is cheaper?
Kidney bean
Kidney bean 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Kidney bean - 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.