Navy bean raw vs. Black turtle bean — In-Depth Nutrition Comparison
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Important differences between navy bean raw and black turtle bean
- Navy bean raw has more vitamin C; however, black turtle bean has more iron, folate, copper, phosphorus, vitamin B1, potassium, manganese, calcium, and magnesium.
- Black turtle bean's daily need coverage for iron is 85% more.
- Navy bean raw has a higher glycemic index than black turtle bean.
The food varieties used in the comparison are Beans, navy, mature seeds, sprouted, raw and Beans, black turtle, mature seeds, raw.
Infographic
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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 MagnesiumMagnesium | +58.4% |
| Contains more CalciumCalcium | +966.7% |
| Contains more PotassiumPotassium | +388.6% |
| Contains more IronIron | +350.8% |
| Contains more CopperCopper | +180.9% |
| Contains more ZincZinc | +147.2% |
| Contains more PhosphorusPhosphorus | +340% |
| Contains less SodiumSodium | -30.8% |
| Contains more ManganeseManganese | +145.1% |
| Contains more SeleniumSelenium | +433.3% |
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 B2Vitamin B2 | +11.4% |
| Contains more Vitamin B1Vitamin B1 | +130.8% |
| Contains more Vitamin B3Vitamin B3 | +60.2% |
| Contains more Vitamin B6Vitamin B6 | +49.7% |
| Contains more FolateFolate | +236.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.15 g
Fats:
0.7 g
Carbs:
13.05 g
Water:
79.15 g
Other:
0.95 g
Protein:
21.25 g
Fats:
0.9 g
Carbs:
63.25 g
Water:
11 g
Other:
3.6 g
| Contains more WaterWater | +619.5% |
| Contains more ProteinProtein | +245.5% |
| Contains more FatsFats | +28.6% |
| Contains more CarbsCarbs | +384.7% |
| Contains more OtherOther | +278.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.085 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.407 g
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 | -63.4% |
| Contains more Mono. FatMonounsaturated fat | +50% |
~equal in
Polyunsaturated fat
~0.387g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 1.93mg | 8.7mg | 85% |
| Folate | 132µg | 444µg | 78% |
| Copper | 0.356mg | 1mg | 72% |
| Fiber | 15.5g | 62% | |
| Phosphorus | 100mg | 440mg | 49% |
| Vitamin B1 | 0.39mg | 0.9mg | 43% |
| Potassium | 307mg | 1500mg | 35% |
| Protein | 6.15g | 21.25g | 30% |
| Manganese | 0.408mg | 1mg | 26% |
| Vitamin C | 18.8mg | 0mg | 21% |
| Carbs | 13.05g | 63.25g | 17% |
| Calcium | 15mg | 160mg | 15% |
| Calories | 67kcal | 339kcal | 14% |
| Magnesium | 101mg | 160mg | 14% |
| Zinc | 0.89mg | 2.2mg | 12% |
| Vitamin B6 | 0.191mg | 0.286mg | 7% |
| Selenium | 0.6µg | 3.2µg | 5% |
| Vitamin K | 5.6µg | 5% | |
| Vitamin B3 | 1.22mg | 1.955mg | 5% |
| Vitamin B2 | 0.215mg | 0.193mg | 2% |
| Saturated fat | 0.085g | 0.232g | 1% |
| Vitamin E | 0.21mg | 1% | |
| Vitamin B5 | 0.825mg | 0.899mg | 1% |
| Fats | 0.7g | 0.9g | 0% |
| Net carbs | 13.05g | 47.75g | N/A |
| Sugar | 2.12g | N/A | |
| Sodium | 13mg | 9mg | 0% |
| Monounsaturated fat | 0.052g | 0.078g | 0% |
| Polyunsaturated fat | 0.407g | 0.387g | 0% |
| Tryptophan | 0.064mg | 0.252mg | 0% |
| Threonine | 0.258mg | 0.894mg | 0% |
| Isoleucine | 0.273mg | 0.938mg | 0% |
| Leucine | 0.442mg | 1.697mg | 0% |
| Lysine | 0.35mg | 1.459mg | 0% |
| Methionine | 0.064mg | 0.32mg | 0% |
| Phenylalanine | 0.31mg | 1.149mg | 0% |
| Valine | 0.316mg | 1.112mg | 0% |
| Histidine | 0.172mg | 0.592mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
60%
Minerals Daily Need Coverage Score
42%
135%
Comparison summary
Which food is lower in Sugar?
Navy bean raw is lower in Sugar (difference - 2.12g)
Which food is lower in Saturated fat?
Navy bean raw is lower in Saturated fat (difference - 0.147g)
Which food is cheaper?
Navy bean raw is cheaper (difference - $0.3)
Which food contains less Sodium?
Black turtle bean contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Black turtle bean is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)