Kidney beans vs. Black turtle bean — In-Depth Nutrition Comparison
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A recap on 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.
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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 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% |
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 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% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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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
Protein:
8.67 g
Fats:
0.5 g
Carbs:
22.8 g
Water:
66.94 g
Other:
1.09 g
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
Saturated fat:
Sat. Fat
0.073 g
Monounsaturated fat:
Mono. Fat
0.039 g
Polyunsaturated fat:
Poly. Fat
0.278 g
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% |