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  6. Dried fruit vs. Black turtle bean

Dried fruit vs. Black turtle bean — In-Depth Nutrition Comparison

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How are Dried fruit and Black turtle bean different?

  • Dried fruit is richer in Vitamin E, and Vitamin A RAE, while Black turtle bean is higher in Folate, Iron, Vitamin B1, Copper, Phosphorus, Manganese, Fiber, and Magnesium.
  • Black turtle bean covers your daily need of Folate 109% more than Dried fruit.

Apricots, dried, sulfured, uncooked and Beans, black turtle, mature seeds, raw types were used in this article.

Infographic

Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 more MagnesiumMagnesium +400%
Contains more CalciumCalcium +190.9%
Contains more PotassiumPotassium +29.1%
Contains more IronIron +227.1%
Contains more CopperCopper +191.5%
Contains more ZincZinc +464.1%
Contains more PhosphorusPhosphorus +519.7%
Contains more ManganeseManganese +325.5%
Contains more SeleniumSelenium +45.5%
~equal in Sodium ~9mg

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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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% 1% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +21100%
Contains more Vitamin EVitamin E +1961.9%
Contains more Vitamin B3Vitamin B3 +32.4%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +5900%
Contains more Vitamin B2Vitamin B2 +160.8%
Contains more Vitamin B5Vitamin B5 +74.2%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin KVitamin K +80.6%
Contains more FolateFolate +4340%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +180.8%
Contains more ProteinProtein +526.8%
Contains more FatsFats +76.5%
Contains more OtherOther +40.1%
~equal in Carbs ~63.25g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 Poly. FatPolyunsaturated fat +423%
~equal in Monounsaturated Fat ~0.078g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dried fruit Black turtle bean Opinion
Calories 241kcal 339kcal Black turtle bean
Protein 3.39g 21.25g Black turtle bean
Fats 0.51g 0.9g Black turtle bean
Vitamin C 1mg 0mg Dried fruit
Net carbs 55.34g 47.75g Dried fruit
Carbs 62.64g 63.25g Black turtle bean
Magnesium 32mg 160mg Black turtle bean
Calcium 55mg 160mg Black turtle bean
Potassium 1162mg 1500mg Black turtle bean
Iron 2.66mg 8.7mg Black turtle bean
Sugar 53.44g 2.12g Black turtle bean
Fiber 7.3g 15.5g Black turtle bean
Copper 0.343mg 1mg Black turtle bean
Zinc 0.39mg 2.2mg Black turtle bean
Starch 0.35g Dried fruit
Phosphorus 71mg 440mg Black turtle bean
Sodium 10mg 9mg Black turtle bean
Vitamin A 3604IU 17IU Dried fruit
Vitamin A RAE 180µg 0µg Dried fruit
Vitamin E 4.33mg 0.21mg Dried fruit
Manganese 0.235mg 1mg Black turtle bean
Selenium 2.2µg 3.2µg Black turtle bean
Vitamin B1 0.015mg 0.9mg Black turtle bean
Vitamin B2 0.074mg 0.193mg Black turtle bean
Vitamin B3 2.589mg 1.955mg Dried fruit
Vitamin B5 0.516mg 0.899mg Black turtle bean
Vitamin B6 0.143mg 0.286mg Black turtle bean
Vitamin K 3.1µg 5.6µg Black turtle bean
Folate 10µg 444µg Black turtle bean
Choline 13.9mg Dried fruit
Saturated Fat 0.017g 0.232g Dried fruit
Monounsaturated Fat 0.074g 0.078g Black turtle bean
Polyunsaturated fat 0.074g 0.387g Black turtle bean
Tryptophan 0.016mg 0.252mg Black turtle bean
Threonine 0.073mg 0.894mg Black turtle bean
Isoleucine 0.063mg 0.938mg Black turtle bean
Leucine 0.105mg 1.697mg Black turtle bean
Lysine 0.083mg 1.459mg Black turtle bean
Methionine 0.015mg 0.32mg Black turtle bean
Phenylalanine 0.062mg 1.149mg Black turtle bean
Valine 0.078mg 1.112mg Black turtle bean
Histidine 0.047mg 0.592mg Black turtle bean
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

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

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
36%
Dried fruit
60%
Black turtle bean
Minerals Daily Need Coverage Score
44%
Dried fruit
135%
Black turtle bean

Comparison summary

Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.215g)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 51.32g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 11)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $0.4)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.