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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 A and vitamin E, while black turtle bean is higher in folate, iron, vitamin B1, copper, phosphorus, manganese, fiber, and magnesium.
  • Black turtle bean covers your daily need for folate, 109% more than dried fruit.
  • Dried fruit contains 212 times more vitamin A than black turtle bean. Dried fruit contains 3604IU of vitamin A, while black turtle bean contains 17IU.
  • Dried fruit has a higher glycemic index (31) than black turtle bean (20).

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% 60% 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% 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 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

All nutrients comparison - raw data values

Nutrient Dried fruit Black turtle bean DV% diff.
Folate 10µg 444µg 109%
Iron 2.66mg 8.7mg 76%
Vitamin B1 0.015mg 0.9mg 74%
Copper 0.343mg 1mg 73%
Phosphorus 71mg 440mg 53%
Protein 3.39g 21.25g 36%
Manganese 0.235mg 1mg 33%
Fiber 7.3g 15.5g 33%
Magnesium 32mg 160mg 30%
Vitamin E 4.33mg 0.21mg 27%
Vitamin A 180µg 0µg 20%
Zinc 0.39mg 2.2mg 16%
Fructose 12.47g 16%
Vitamin B6 0.143mg 0.286mg 11%
Calcium 55mg 160mg 11%
Potassium 1162mg 1500mg 10%
Vitamin B2 0.074mg 0.193mg 9%
Vitamin B5 0.516mg 0.899mg 8%
Calories 241kcal 339kcal 5%
Vitamin B3 2.589mg 1.955mg 4%
Choline 13.9mg 3%
Polyunsaturated fat 0.074g 0.387g 2%
Selenium 2.2µg 3.2µg 2%
Vitamin K 3.1µg 5.6µg 2%
Saturated fat 0.017g 0.232g 1%
Fats 0.51g 0.9g 1%
Vitamin C 1mg 0mg 1%
Net carbs 55.34g 47.75g N/A
Carbs 62.64g 63.25g 0%
Sugar 53.44g 2.12g N/A
Starch 0.35g 0%
Sodium 10mg 9mg 0%
Monounsaturated fat 0.074g 0.078g 0%
Tryptophan 0.016mg 0.252mg 0%
Threonine 0.073mg 0.894mg 0%
Isoleucine 0.063mg 0.938mg 0%
Leucine 0.105mg 1.697mg 0%
Lysine 0.083mg 1.459mg 0%
Methionine 0.015mg 0.32mg 0%
Phenylalanine 0.062mg 1.149mg 0%
Valine 0.078mg 1.112mg 0%
Histidine 0.047mg 0.592mg 0%

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

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.