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  6. Bran raw vs. Black turtle bean

Bran raw vs. Black turtle bean — In-Depth Nutrition Comparison

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Significant differences between bran raw and black turtle bean

  • The amount of manganese, phosphorus, selenium, vitamin B1, magnesium, iron, fiber, vitamin B5, zinc, and copper in bran raw is higher than in black turtle bean.
  • Bran raw covers your daily manganese needs 231% more than black turtle bean.
  • Black turtle bean has 38 times less selenium than bran raw. Bran raw has 45.2µg of selenium, while black turtle bean has 1.2µg.
  • Bran raw has a higher glycemic index. The glycemic index of bran raw is 56, while the glycemic index of black turtle bean is 20.

Specific food types used in this comparison are Oat bran, raw and Beans, black turtle, mature seeds, cooked, boiled, without salt.

Infographic

Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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 MagnesiumMagnesium +379.6%
Contains more PotassiumPotassium +30.7%
Contains more IronIron +89.8%
Contains more CopperCopper +49.8%
Contains more ZincZinc +309.2%
Contains more PhosphorusPhosphorus +382.9%
Contains more ManganeseManganese +1621.7%
Contains more SeleniumSelenium +3666.7%
Contains less SodiumSodium -25%
~equal in Calcium ~55mg

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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
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 EVitamin E +16.1%
Contains more Vitamin B1Vitamin B1 +420%
Contains more Vitamin B2Vitamin B2 +292.9%
Contains more Vitamin B3Vitamin B3 +77.2%
Contains more Vitamin B5Vitamin B5 +474.6%
Contains more Vitamin B6Vitamin B6 +114.3%
Contains more FolateFolate +65.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~3.3µg
~equal in Choline ~32.6mg

All nutrients comparison - raw data values

Nutrient Bran raw Black turtle bean DV% diff.
Manganese 5.63mg 0.327mg 231%
Phosphorus 734mg 152mg 83%
Selenium 45.2µg 1.2µg 80%
Vitamin B1 1.17mg 0.225mg 79%
Magnesium 235mg 49mg 44%
Iron 5.41mg 2.85mg 32%
Fiber 15.4g 8.3g 28%
Vitamin B5 1.494mg 0.26mg 25%
Zinc 3.11mg 0.76mg 21%
Protein 17.3g 8.18g 18%
Polyunsaturated fat 2.766g 0.149g 17%
Copper 0.403mg 0.269mg 15%
Carbs 66.22g 24.35g 14%
Vitamin B2 0.22mg 0.056mg 13%
Fats 7.03g 0.35g 10%
Folate 52µg 86µg 9%
Vitamin B6 0.165mg 0.077mg 7%
Saturated fat 1.328g 0.089g 6%
Monounsaturated fat 2.376g 0.03g 6%
Calories 246kcal 130kcal 6%
Potassium 566mg 433mg 4%
Vitamin B3 0.934mg 0.527mg 3%
Vitamin E 1.01mg 0.87mg 1%
Net carbs 50.82g 16.05g N/A
Calcium 58mg 55mg 0%
Sugar 1.45g 0.32g N/A
Sodium 4mg 3mg 0%
Vitamin K 3.2µg 3.3µg 0%
Choline 32.2mg 32.6mg 0%
Tryptophan 0.335mg 0.097mg 0%
Threonine 0.502mg 0.344mg 0%
Isoleucine 0.668mg 0.361mg 0%
Leucine 1.374mg 0.653mg 0%
Lysine 0.76mg 0.562mg 0%
Methionine 0.335mg 0.123mg 0%
Phenylalanine 0.908mg 0.442mg 0%
Valine 0.964mg 0.428mg 0%
Histidine 0.41mg 0.228mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 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 ProteinProtein +111.5%
Contains more FatsFats +1908.6%
Contains more CarbsCarbs +172%
Contains more OtherOther +110.1%
Contains more WaterWater +903.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 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 +7820%
Contains more Poly. FatPolyunsaturated fat +1756.4%
Contains less Sat. FatSaturated fat -93.3%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.