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  6. Navy beans vs. Black turtle bean

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

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

  • Navy beans are higher in folate, fiber, and manganese, yet black turtle bean is higher in copper, iron, and vitamin E.
  • Navy beans cover your daily folate needs 14% more than black turtle bean.
  • Navy beans contain 2 times more manganese than black turtle bean. While navy beans contain 0.527mg of manganese, black turtle bean contains only 0.327mg.
  • The glycemic index of black turtle bean is lower.

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
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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
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 CalciumCalcium +25.5%
Contains more ZincZinc +35.5%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +61.2%
Contains more SeleniumSelenium +141.7%
Contains more PotassiumPotassium +11.3%
Contains more IronIron +20.8%
Contains more CopperCopper +28.1%
~equal in Magnesium ~49mg
~equal in Phosphorus ~152mg

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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
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 B2Vitamin B2 +17.9%
Contains more Vitamin B3Vitamin B3 +23.1%
Contains more Vitamin B6Vitamin B6 +79.2%
Contains more FolateFolate +62.8%
Contains more CholineCholine +37.1%
Contains more Vitamin EVitamin E +8600%
Contains more Vitamin KVitamin K +450%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.225mg
~equal in Vitamin B5 ~0.26mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy beans Black turtle bean DV% diff.
Folate 140µg 86µg 14%
Fiber 10.5g 8.3g 9%
Manganese 0.527mg 0.327mg 9%
Copper 0.21mg 0.269mg 7%
Vitamin E 0.01mg 0.87mg 6%
Iron 2.36mg 2.85mg 6%
Starch 15.4g 6%
Vitamin B6 0.138mg 0.077mg 5%
Selenium 2.9µg 1.2µg 3%
Polyunsaturated fat 0.49g 0.149g 2%
Choline 44.7mg 32.6mg 2%
Vitamin K 0.6µg 3.3µg 2%
Zinc 1.03mg 0.76mg 2%
Calories 140kcal 130kcal 1%
Vitamin B3 0.649mg 0.527mg 1%
Vitamin B2 0.066mg 0.056mg 1%
Vitamin B1 0.237mg 0.225mg 1%
Potassium 389mg 433mg 1%
Calcium 69mg 55mg 1%
Magnesium 53mg 49mg 1%
Carbs 26.05g 24.35g 1%
Vitamin C 0.9mg 0mg 1%
Phosphorus 144mg 152mg 1%
Protein 8.23g 8.18g 0%
Fats 0.62g 0.35g 0%
Net carbs 15.55g 16.05g N/A
Sugar 0.37g 0.32g N/A
Sodium 0mg 3mg 0%
Vitamin B5 0.266mg 0.26mg 0%
Saturated fat 0.098g 0.089g 0%
Monounsaturated fat 0.142g 0.03g 0%
Tryptophan 0.1mg 0.097mg 0%
Threonine 0.289mg 0.344mg 0%
Isoleucine 0.387mg 0.361mg 0%
Leucine 0.7mg 0.653mg 0%
Lysine 0.52mg 0.562mg 0%
Methionine 0.111mg 0.123mg 0%
Phenylalanine 0.471mg 0.442mg 0%
Valine 0.504mg 0.428mg 0%
Histidine 0.206mg 0.228mg 0%
Omega-3 - ALA 0.177g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 FatsFats +77.1%
~equal in Protein ~8.18g
~equal in Carbs ~24.35g
~equal in Water ~65.74g
~equal in Other ~1.38g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 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 +373.3%
Contains more Poly. FatPolyunsaturated fat +228.9%
~equal in Saturated fat ~0.089g

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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. 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.