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

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A recap on differences between Navy beans and Black turtle bean

  • Navy beans is higher in Folate, Fiber, and Manganese, yet Black turtle bean is higher in Copper, Iron, and Vitamin E .
  • Navy beans covers your daily Folate needs 14% more than Black turtle bean.
  • Navy beans contains 2 times more Manganese than Black turtle bean. While Navy beans contains 0.527mg of Manganese, Black turtle bean contains only 0.327mg.

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

Infographic

Navy beans vs Black turtle bean 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 Calcium +25.5%
Contains less Sodium -100%
Contains more Zinc +35.5%
Contains more Manganese +61.2%
Contains more Selenium +141.7%
Contains more Iron +20.8%
Contains more Potassium +11.3%
Contains more Copper +28.1%
Equal in Magnesium - 49
Equal in Phosphorus - 152
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Contains more Calcium +25.5%
Contains less Sodium -100%
Contains more Zinc +35.5%
Contains more Manganese +61.2%
Contains more Selenium +141.7%
Contains more Iron +20.8%
Contains more Potassium +11.3%
Contains more Copper +28.1%
Equal in Magnesium - 49
Equal in Phosphorus - 152

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 C +∞%
Contains more Vitamin B2 +17.9%
Contains more Vitamin B3 +23.1%
Contains more Vitamin B6 +79.2%
Contains more Folate +62.8%
Contains more Choline +37.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +8600%
Contains more Vitamin K +450%
Equal in Vitamin B1 - 0.225
Equal in Vitamin B5 - 0.26
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 25% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 18% 9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +17.9%
Contains more Vitamin B3 +23.1%
Contains more Vitamin B6 +79.2%
Contains more Folate +62.8%
Contains more Choline +37.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +8600%
Contains more Vitamin K +450%
Equal in Vitamin B1 - 0.225
Equal in Vitamin B5 - 0.26

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +77.1%
Equal in Protein - 8.18
Equal in Carbs - 24.35
Equal in Water - 65.74
Equal in Other - 1.38
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 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 Fats +77.1%
Equal in Protein - 8.18
Equal in Carbs - 24.35
Equal in Water - 65.74
Equal in Other - 1.38

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +373.3%
Contains more Polyunsaturated fat +228.9%
Equal in Saturated Fat - 0.089
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Contains more Monounsaturated Fat +373.3%
Contains more Polyunsaturated fat +228.9%
Equal in Saturated Fat - 0.089

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy beans Black turtle bean
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Navy beans Black turtle bean Opinion
Net carbs 15.55g 16.05g Black turtle bean
Protein 8.23g 8.18g Navy beans
Fats 0.62g 0.35g Navy beans
Carbs 26.05g 24.35g Navy beans
Calories 140kcal 130kcal Navy beans
Starch 15.4g Navy beans
Sugar 0.37g 0.32g Black turtle bean
Fiber 10.5g 8.3g Navy beans
Calcium 69mg 55mg Navy beans
Iron 2.36mg 2.85mg Black turtle bean
Magnesium 53mg 49mg Navy beans
Phosphorus 144mg 152mg Black turtle bean
Potassium 389mg 433mg Black turtle bean
Sodium 0mg 3mg Navy beans
Zinc 1.03mg 0.76mg Navy beans
Copper 0.21mg 0.269mg Black turtle bean
Manganese 0.527mg 0.327mg Navy beans
Selenium 2.9µg 1.2µg Navy beans
Vitamin A 0IU 6IU Black turtle bean
Vitamin E 0.01mg 0.87mg Black turtle bean
Vitamin C 0.9mg 0mg Navy beans
Vitamin B1 0.237mg 0.225mg Navy beans
Vitamin B2 0.066mg 0.056mg Navy beans
Vitamin B3 0.649mg 0.527mg Navy beans
Vitamin B5 0.266mg 0.26mg Navy beans
Vitamin B6 0.138mg 0.077mg Navy beans
Folate 140µg 86µg Navy beans
Choline 44.7mg 32.6mg Navy beans
Vitamin K 0.6µg 3.3µg Black turtle bean
Tryptophan 0.1mg 0.097mg Navy beans
Threonine 0.289mg 0.344mg Black turtle bean
Isoleucine 0.387mg 0.361mg Navy beans
Leucine 0.7mg 0.653mg Navy beans
Lysine 0.52mg 0.562mg Black turtle bean
Methionine 0.111mg 0.123mg Black turtle bean
Phenylalanine 0.471mg 0.442mg Navy beans
Valine 0.504mg 0.428mg Navy beans
Histidine 0.206mg 0.228mg Black turtle bean
Saturated Fat 0.098g 0.089g Black turtle bean
Monounsaturated Fat 0.142g 0.03g Navy beans
Polyunsaturated fat 0.49g 0.149g Navy beans
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy beans Black turtle bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
21%
Navy beans
17%
Black turtle bean
Minerals Daily Need Coverage Score
43%
Navy beans
42%
Black turtle bean

Comparison summary

Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 3mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Navy beans
Navy beans is cheaper (difference - $0.3)
Which food is richer in vitamins?
Navy beans
Navy beans is relatively richer in vitamins
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 0.05g)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 19)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.