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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.

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.
Bran raw
Bran raw
9
:
1
Black turtle bean
Black turtle bean
Contains more Iron +89.8%
Contains more Magnesium +379.6%
Contains more Phosphorus +382.9%
Contains more Potassium +30.7%
Contains more Zinc +309.2%
Contains more Copper +49.8%
Contains more Manganese +1621.7%
Contains more Selenium +3666.7%
Contains less Sodium -25%
Equal in Calcium - 55
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Contains more Iron +89.8%
Contains more Magnesium +379.6%
Contains more Phosphorus +382.9%
Contains more Potassium +30.7%
Contains more Zinc +309.2%
Contains more Copper +49.8%
Contains more Manganese +1621.7%
Contains more Selenium +3666.7%
Contains less Sodium -25%
Equal in Calcium - 55

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.
Bran raw
Bran raw
6
:
3
Black turtle bean
Black turtle bean
Contains more Vitamin E +16.1%
Contains more Vitamin B1 +420%
Contains more Vitamin B2 +292.9%
Contains more Vitamin B3 +77.2%
Contains more Vitamin B5 +474.6%
Contains more Vitamin B6 +114.3%
Contains more Vitamin A +∞%
Contains more Folate +65.4%
Equal in Vitamin K - 3.3
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Contains more Vitamin E +16.1%
Contains more Vitamin B1 +420%
Contains more Vitamin B2 +292.9%
Contains more Vitamin B3 +77.2%
Contains more Vitamin B5 +474.6%
Contains more Vitamin B6 +114.3%
Contains more Vitamin A +∞%
Contains more Folate +65.4%
Equal in Vitamin K - 3.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
4
:
1
Black turtle bean
Black turtle bean
Contains more Protein +111.5%
Contains more Fats +1908.6%
Contains more Carbs +172%
Contains more Other +110.1%
Contains more Water +903.7%
Bran raw
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
Black turtle bean
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 Protein +111.5%
Contains more Fats +1908.6%
Contains more Carbs +172%
Contains more Other +110.1%
Contains more Water +903.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Black turtle bean
Black turtle bean
Contains more Monounsaturated Fat +7820%
Contains more Polyunsaturated fat +1756.4%
Contains less Saturated Fat -93.3%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Black turtle bean
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Contains more Monounsaturated Fat +7820%
Contains more Polyunsaturated fat +1756.4%
Contains less Saturated Fat -93.3%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Black turtle bean
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
46%
Bran raw
17%
Black turtle bean
Minerals Daily Need Coverage Score
195%
Bran raw
42%
Black turtle bean

Comparison summary

Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $1.6)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 1.13g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 1.239g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 36)
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. 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.