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  6. Currant vs. Black turtle bean

Currant vs. Black turtle bean — In-Depth Nutrition Comparison

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Significant differences between currants and black turtle bean

  • Currants have more vitamin C; however, black turtle bean is richer in folate, copper, iron, vitamin B1, phosphorus, fiber, potassium, manganese, and magnesium.
  • Black turtle bean covers your daily folate needs 109% more than currants.

Specific food types used in this comparison are Currants, red, and white, raw and Beans, black turtle, mature seeds, raw.

Infographic

Currant 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 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains less SodiumSodium -88.9%
Contains more MagnesiumMagnesium +1130.8%
Contains more CalciumCalcium +384.8%
Contains more PotassiumPotassium +445.5%
Contains more IronIron +770%
Contains more CopperCopper +834.6%
Contains more ZincZinc +856.5%
Contains more PhosphorusPhosphorus +900%
Contains more ManganeseManganese +437.6%
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.
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 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +96.4%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +110%
Contains more Vitamin B1Vitamin B1 +2150%
Contains more Vitamin B2Vitamin B2 +286%
Contains more Vitamin B3Vitamin B3 +1855%
Contains more Vitamin B5Vitamin B5 +1304.7%
Contains more Vitamin B6Vitamin B6 +308.6%
Contains more FolateFolate +5450%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Currant Black turtle bean DV% diff.
Folate 8µg 444µg 109%
Copper 0.107mg 1mg 99%
Iron 1mg 8.7mg 96%
Vitamin B1 0.04mg 0.9mg 72%
Phosphorus 44mg 440mg 57%
Vitamin C 41mg 0mg 46%
Fiber 4.3g 15.5g 45%
Protein 1.4g 21.25g 40%
Potassium 275mg 1500mg 36%
Manganese 0.186mg 1mg 35%
Magnesium 13mg 160mg 35%
Zinc 0.23mg 2.2mg 18%
Vitamin B6 0.07mg 0.286mg 17%
Vitamin B5 0.064mg 0.899mg 17%
Carbs 13.8g 63.25g 16%
Calories 56kcal 339kcal 14%
Calcium 33mg 160mg 13%
Vitamin B3 0.1mg 1.955mg 12%
Vitamin B2 0.05mg 0.193mg 11%
Vitamin K 11µg 5.6µg 5%
Selenium 0.6µg 3.2µg 5%
Fructose 3.53g 4%
Polyunsaturated fat 0.088g 0.387g 2%
Vitamin E 0.1mg 0.21mg 1%
Choline 7.6mg 1%
Saturated fat 0.017g 0.232g 1%
Fats 0.2g 0.9g 1%
Net carbs 9.5g 47.75g N/A
Sugar 7.37g 2.12g N/A
Sodium 1mg 9mg 0%
Vitamin A 2µg 0µg 0%
Monounsaturated fat 0.028g 0.078g 0%
Tryptophan 0.252mg 0%
Threonine 0.894mg 0%
Isoleucine 0.938mg 0%
Leucine 1.697mg 0%
Lysine 1.459mg 0%
Methionine 0.32mg 0%
Phenylalanine 1.149mg 0%
Valine 1.112mg 0%
Histidine 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more WaterWater +663.2%
Contains more ProteinProtein +1417.9%
Contains more FatsFats +350%
Contains more CarbsCarbs +358.3%
Contains more OtherOther +453.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 21% 66%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.088 g
33% 11% 56%
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 -92.7%
Contains more Mono. FatMonounsaturated fat +178.6%
Contains more Poly. FatPolyunsaturated fat +339.8%

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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.