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  6. Navy bean raw vs. Black turtle bean

Navy bean raw vs. Black turtle bean — In-Depth Nutrition Comparison

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Summary of differences between navy bean raw and black turtle bean

  • Navy bean raw has more vitamin C, vitamin B1, magnesium, vitamin B2, folate, vitamin B5, copper, and vitamin B6; however, black turtle bean is higher in iron and phosphorus.
  • Navy bean raw covers your daily need for vitamin C, 21% more than black turtle bean.
  • Navy bean raw has 4 times more vitamin B2 than black turtle bean. While navy bean raw has 0.215mg of vitamin B2, black turtle bean has only 0.056mg.
  • The glycemic index of navy bean raw is higher.

These are the specific foods used in this comparison Beans, navy, mature seeds, sprouted, raw and Beans, black turtle, mature seeds, cooked, boiled, without salt.

Infographic

Navy bean 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 MagnesiumMagnesium +106.1%
Contains more CopperCopper +32.3%
Contains more ZincZinc +17.1%
Contains more ManganeseManganese +24.8%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +41%
Contains more IronIron +47.7%
Contains more PhosphorusPhosphorus +52%
Contains less SodiumSodium -76.9%
Contains more SeleniumSelenium +100%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +73.3%
Contains more Vitamin B2Vitamin B2 +283.9%
Contains more Vitamin B3Vitamin B3 +131.5%
Contains more Vitamin B5Vitamin B5 +217.3%
Contains more Vitamin B6Vitamin B6 +148.1%
Contains more FolateFolate +53.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Black turtle bean DV% diff.
Fiber 8.3g 33%
Vitamin C 18.8mg 0mg 21%
Vitamin B1 0.39mg 0.225mg 14%
Folate 132µg 86µg 12%
Magnesium 101mg 49mg 12%
Iron 1.93mg 2.85mg 12%
Vitamin B2 0.215mg 0.056mg 12%
Vitamin B5 0.825mg 0.26mg 11%
Copper 0.356mg 0.269mg 10%
Vitamin B6 0.191mg 0.077mg 9%
Phosphorus 100mg 152mg 7%
Choline 32.6mg 6%
Vitamin E 0.87mg 6%
Vitamin B3 1.22mg 0.527mg 4%
Manganese 0.408mg 0.327mg 4%
Protein 6.15g 8.18g 4%
Potassium 307mg 433mg 4%
Calcium 15mg 55mg 4%
Carbs 13.05g 24.35g 4%
Vitamin K 3.3µg 3%
Calories 67kcal 130kcal 3%
Polyunsaturated fat 0.407g 0.149g 2%
Selenium 0.6µg 1.2µg 1%
Zinc 0.89mg 0.76mg 1%
Fats 0.7g 0.35g 1%
Net carbs 13.05g 16.05g N/A
Sugar 0.32g N/A
Sodium 13mg 3mg 0%
Saturated fat 0.085g 0.089g 0%
Monounsaturated fat 0.052g 0.03g 0%
Tryptophan 0.064mg 0.097mg 0%
Threonine 0.258mg 0.344mg 0%
Isoleucine 0.273mg 0.361mg 0%
Leucine 0.442mg 0.653mg 0%
Lysine 0.35mg 0.562mg 0%
Methionine 0.064mg 0.123mg 0%
Phenylalanine 0.31mg 0.442mg 0%
Valine 0.316mg 0.428mg 0%
Histidine 0.172mg 0.228mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +100%
Contains more WaterWater +20.4%
Contains more ProteinProtein +33%
Contains more CarbsCarbs +86.6%
Contains more OtherOther +45.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 more Mono. FatMonounsaturated fat +73.3%
Contains more Poly. FatPolyunsaturated fat +173.2%
~equal in Saturated fat ~0.089g

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.