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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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How are Bran raw and Black turtle bean different?

  • Bran raw is higher in Manganese, Selenium, Phosphorus, Vitamin B1, Magnesium, and Vitamin B5, however, Black turtle bean is richer in Folate, Copper, Iron, and Potassium.
  • Daily need coverage for Manganese from Bran raw is 201% higher.
  • Bran raw contains 14 times more Selenium than Black turtle bean. While Bran raw contains 45.2µg of Selenium, Black turtle bean contains only 3.2µg.

Oat bran, raw and Beans, black turtle, mature seeds, raw are the varieties used in this article.

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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more MagnesiumMagnesium +46.9%
Contains more ZincZinc +41.4%
Contains more PhosphorusPhosphorus +66.8%
Contains less SodiumSodium -55.6%
Contains more ManganeseManganese +463%
Contains more SeleniumSelenium +1312.5%
Contains more CalciumCalcium +175.9%
Contains more PotassiumPotassium +165%
Contains more IronIron +60.8%
Contains more CopperCopper +148.1%

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% 1% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin E Vitamin E +381%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B2Vitamin B2 +14%
Contains more Vitamin B5Vitamin B5 +66.2%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +109.3%
Contains more Vitamin B6Vitamin B6 +73.3%
Contains more Vitamin KVitamin K +75%
Contains more FolateFolate +753.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
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 FatsFats +681.1%
Contains more ProteinProtein +22.8%
Contains more WaterWater +67.9%
Contains more OtherOther +24.1%
~equal in Carbs ~63.25g

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 0.232 g
Monounsaturated Fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated Fat +2946.2%
Contains more Poly. FatPolyunsaturated fat +614.7%
Contains less Sat. FatSaturated Fat -82.5%

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
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran raw Black turtle bean Opinion
Calories 246kcal 339kcal Black turtle bean
Protein 17.3g 21.25g Black turtle bean
Fats 7.03g 0.9g Bran raw
Net carbs 50.82g 47.75g Bran raw
Carbs 66.22g 63.25g Bran raw
Magnesium 235mg 160mg Bran raw
Calcium 58mg 160mg Black turtle bean
Potassium 566mg 1500mg Black turtle bean
Iron 5.41mg 8.7mg Black turtle bean
Sugar 1.45g 2.12g Bran raw
Fiber 15.4g 15.5g Black turtle bean
Copper 0.403mg 1mg Black turtle bean
Zinc 3.11mg 2.2mg Bran raw
Phosphorus 734mg 440mg Bran raw
Sodium 4mg 9mg Bran raw
Vitamin A 0IU 17IU Black turtle bean
Vitamin E 1.01mg 0.21mg Bran raw
Manganese 5.63mg 1mg Bran raw
Selenium 45.2µg 3.2µg Bran raw
Vitamin B1 1.17mg 0.9mg Bran raw
Vitamin B2 0.22mg 0.193mg Bran raw
Vitamin B3 0.934mg 1.955mg Black turtle bean
Vitamin B5 1.494mg 0.899mg Bran raw
Vitamin B6 0.165mg 0.286mg Black turtle bean
Vitamin K 3.2µg 5.6µg Black turtle bean
Folate 52µg 444µg Black turtle bean
Choline 32.2mg Bran raw
Saturated Fat 1.328g 0.232g Black turtle bean
Monounsaturated Fat 2.376g 0.078g Bran raw
Polyunsaturated fat 2.766g 0.387g Bran raw
Tryptophan 0.335mg 0.252mg Bran raw
Threonine 0.502mg 0.894mg Black turtle bean
Isoleucine 0.668mg 0.938mg Black turtle bean
Leucine 1.374mg 1.697mg Black turtle bean
Lysine 0.76mg 1.459mg Black turtle bean
Methionine 0.335mg 0.32mg Bran raw
Phenylalanine 0.908mg 1.149mg Black turtle bean
Valine 0.964mg 1.112mg Black turtle bean
Histidine 0.41mg 0.592mg Black turtle bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw 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
44%
Bran raw
60%
Black turtle bean
Minerals Daily Need Coverage Score
195%
Bran raw
135%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 0.67g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 5mg)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $1.6)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 1.096g)
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 minerals?
?
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.
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/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.