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  6. Kidney beans vs. Black turtle bean

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

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A recap on the differences between kidney beans and black turtle bean

  • Kidney beans is higher in folate, yet black turtle bean is higher in iron, fiber, copper, vitamin E, and vitamin B1.
  • Kidney beans covers your daily folate needs 11% more than black turtle bean.

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

Infographic

Kidney beans 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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
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 ZincZinc +31.6%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +31.5%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +57.1%
Contains more IronIron +28.4%
Contains more CopperCopper +24.5%
Contains more PhosphorusPhosphorus +10.1%
~equal in Potassium ~433mg
~equal in Selenium ~1.2µg

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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
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 B6Vitamin B6 +55.8%
Contains more Vitamin KVitamin K +154.5%
Contains more FolateFolate +51.2%
Contains more Vitamin EVitamin E +2800%
Contains more Vitamin B1Vitamin B1 +40.6%
Contains more Vitamin B5Vitamin B5 +18.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.056mg
~equal in Vitamin B3 ~0.527mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~32.6mg

All nutrients comparison - raw data values

Nutrient Kidney beans Black turtle bean DV% diff.
Folate 130µg 86µg 11%
Iron 2.22mg 2.85mg 8%
Fiber 6.4g 8.3g 8%
Vitamin E 0.03mg 0.87mg 6%
Copper 0.216mg 0.269mg 6%
Vitamin B1 0.16mg 0.225mg 5%
Vitamin K 8.4µg 3.3µg 4%
Manganese 0.43mg 0.327mg 4%
Vitamin B6 0.12mg 0.077mg 3%
Magnesium 42mg 49mg 2%
Calcium 35mg 55mg 2%
Zinc 1mg 0.76mg 2%
Phosphorus 138mg 152mg 2%
Potassium 405mg 433mg 1%
Protein 8.67g 8.18g 1%
Carbs 22.8g 24.35g 1%
Vitamin C 1.2mg 0mg 1%
Polyunsaturated fat 0.278g 0.149g 1%
Vitamin B5 0.22mg 0.26mg 1%
Calories 127kcal 130kcal 0%
Fats 0.5g 0.35g 0%
Net carbs 16.4g 16.05g N/A
Sugar 0.32g 0.32g N/A
Sodium 1mg 3mg 0%
Selenium 1.1µg 1.2µg 0%
Vitamin B2 0.058mg 0.056mg 0%
Vitamin B3 0.578mg 0.527mg 0%
Choline 30.5mg 32.6mg 0%
Saturated fat 0.073g 0.089g 0%
Monounsaturated fat 0.039g 0.03g 0%
Tryptophan 0.104mg 0.097mg 0%
Threonine 0.319mg 0.344mg 0%
Isoleucine 0.41mg 0.361mg 0%
Leucine 0.736mg 0.653mg 0%
Lysine 0.607mg 0.562mg 0%
Methionine 0.113mg 0.123mg 0%
Phenylalanine 0.511mg 0.442mg 0%
Valine 0.5mg 0.428mg 0%
Histidine 0.238mg 0.228mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 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 FatsFats +42.9%
Contains more OtherOther +26.6%
~equal in Protein ~8.18g
~equal in Carbs ~24.35g
~equal in Water ~65.74g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 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 less Sat. FatSaturated fat -18%
Contains more Mono. FatMonounsaturated fat +30%
Contains more Poly. FatPolyunsaturated fat +86.6%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.