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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 for 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.
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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more ZincZinc +26.8%
Contains more MagnesiumMagnesium +14.3%
Contains more CalciumCalcium +11.9%
Contains less SodiumSodium -62.5%
~equal in Potassium ~1500mg
~equal in Iron ~8.7mg
~equal in Copper ~1mg
~equal in Phosphorus ~440mg
~equal in Manganese ~1mg
~equal in Selenium ~3.2µg

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +13.5%
Contains more Vitamin B6Vitamin B6 +38.8%
Contains more Vitamin KVitamin K +239.3%
Contains more Vitamin B1Vitamin B1 +70.1%
Contains more Vitamin B5Vitamin B5 +15.3%
Contains more FolateFolate +12.7%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.21mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.955mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Black turtle bean DV% diff.
Fiber 24.9g 15.5g 38%
Vitamin B1 0.529mg 0.9mg 31%
Folate 394µg 444µg 13%
Vitamin K 19µg 5.6µg 11%
Vitamin B6 0.397mg 0.286mg 9%
Iron 8.2mg 8.7mg 6%
Vitamin C 4.5mg 0mg 5%
Zinc 2.79mg 2.2mg 5%
Protein 23.58g 21.25g 5%
Phosphorus 407mg 440mg 5%
Copper 0.958mg 1mg 5%
Magnesium 140mg 160mg 5%
Potassium 1406mg 1500mg 3%
Calcium 143mg 160mg 2%
Vitamin B5 0.78mg 0.899mg 2%
Vitamin B2 0.219mg 0.193mg 2%
Saturated fat 0.12g 0.232g 1%
Carbs 60.01g 63.25g 1%
Vitamin B3 2.06mg 1.955mg 1%
Sodium 24mg 9mg 1%
Manganese 1.021mg 1mg 1%
Calories 333kcal 339kcal 0%
Fats 0.83g 0.9g 0%
Net carbs 35.11g 47.75g N/A
Sugar 2.23g 2.12g N/A
Vitamin E 0.22mg 0.21mg 0%
Selenium 3.2µg 3.2µg 0%
Monounsaturated fat 0.064g 0.078g 0%
Polyunsaturated fat 0.457g 0.387g 0%
Tryptophan 0.279mg 0.252mg 0%
Threonine 0.992mg 0.894mg 0%
Isoleucine 1.041mg 0.938mg 0%
Leucine 1.882mg 1.697mg 0%
Lysine 1.618mg 1.459mg 0%
Methionine 0.355mg 0.32mg 0%
Phenylalanine 1.275mg 1.149mg 0%
Valine 1.233mg 1.112mg 0%
Histidine 0.656mg 0.592mg 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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
~equal in Protein ~21.25g
~equal in Fats ~0.9g
~equal in Carbs ~63.25g
~equal in Water ~11g
~equal in Other ~3.6g

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 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains less Sat. FatSaturated fat -48.3%
Contains more Poly. FatPolyunsaturated fat +18.1%
Contains more Mono. FatMonounsaturated fat +21.9%

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.