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Bran vs Black turtle bean - In-Depth Nutrition Comparison

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Significant differences between Bran and Black turtle bean

  • The amount of Manganese, Phosphorus, Selenium, Vitamin B1, Magnesium, Iron, Fiber, Vitamin B5, Zinc, and Copper in Bran is higher than in Black turtle bean.
  • Bran covers your daily Manganese needs 231% more than Black turtle bean.
  • Black turtle bean has 38 times less Selenium than Bran. Bran 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
Bran
7
:
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 less Sodium -25%
Equal in Calcium - 55
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 107% 35% 66% 39% 1% 21% 90%
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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
Bran
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
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bran 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 Black turtle bean Opinion
Net carbs 50.82g 16.05g Bran
Protein 17.3g 8.18g Bran
Fats 7.03g 0.35g Bran
Carbs 66.22g 24.35g Bran
Calories 246kcal 130kcal Bran
Starch g g
Fructose g g
Sugar 1.45g 0.32g Black turtle bean
Fiber 15.4g 8.3g Bran
Calcium 58mg 55mg Bran
Iron 5.41mg 2.85mg Bran
Magnesium 235mg 49mg Bran
Phosphorus 734mg 152mg Bran
Potassium 566mg 433mg Bran
Sodium 4mg 3mg Black turtle bean
Zinc 3.11mg 0.76mg Bran
Copper 0.403mg 0.269mg Bran
Vitamin A 0IU 6IU Black turtle bean
Vitamin E 1.01mg 0.87mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 1.17mg 0.225mg Bran
Vitamin B2 0.22mg 0.056mg Bran
Vitamin B3 0.934mg 0.527mg Bran
Vitamin B5 1.494mg 0.26mg Bran
Vitamin B6 0.165mg 0.077mg Bran
Folate 52µg 86µg Black turtle bean
Vitamin B12 0µg 0µg
Vitamin K 3.2µg 3.3µg Black turtle bean
Tryptophan 0.335mg 0.097mg Bran
Threonine 0.502mg 0.344mg Bran
Isoleucine 0.668mg 0.361mg Bran
Leucine 1.374mg 0.653mg Bran
Lysine 0.76mg 0.562mg Bran
Methionine 0.335mg 0.123mg Bran
Phenylalanine 0.908mg 0.442mg Bran
Valine 0.964mg 0.428mg Bran
Histidine 0.41mg 0.228mg Bran
Cholesterol 0mg 0mg
Trans Fat g 0g Bran
Saturated Fat 1.328g 0.089g Black turtle bean
Monounsaturated Fat 2.376g 0.03g Bran
Polyunsaturated fat 2.766g 0.149g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Black turtle bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
46
Bran
17
Black turtle bean
Mineral Summary Score
122
Bran
47
Black turtle bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
104%
Bran
49%
Black turtle bean
Carbohydrates
66%
Bran
24%
Black turtle bean
Fats
32%
Bran
2%
Black turtle bean

Comparison summary

Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food is cheaper?
Bran
Bran 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bran - 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.