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Bran vs Black turtle bean - In-Depth Nutrition Comparison

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How are Bran and Black turtle bean different?

  • Bran 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 is 201% higher.
  • Bran contains 14 times more Selenium than Black turtle bean. While Bran 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 vs Black turtle bean infographic
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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
Contains more Magnesium +46.9%
Contains more Phosphorus +66.8%
Contains less Sodium -55.6%
Contains more Zinc +41.4%
Contains more Calcium +175.9%
Contains more Iron +60.8%
Contains more Potassium +165%
Contains more Copper +148.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 327% 115% 189% 133% 2% 60% 334%
Contains more Magnesium +46.9%
Contains more Phosphorus +66.8%
Contains less Sodium -55.6%
Contains more Zinc +41.4%
Contains more Calcium +175.9%
Contains more Iron +60.8%
Contains more Potassium +165%
Contains more Copper +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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
4
:
Contains more Vitamin E +381%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +14%
Contains more Vitamin B5 +66.2%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +109.3%
Contains more Vitamin B6 +73.3%
Contains more Folate +753.8%
Contains more Vitamin K +75%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Contains more Vitamin E +381%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +14%
Contains more Vitamin B5 +66.2%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +109.3%
Contains more Vitamin B6 +73.3%
Contains more Folate +753.8%
Contains more Vitamin K +75%

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
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 Black turtle bean Opinion
Net carbs 50.82g 47.75g Bran
Protein 17.3g 21.25g Black turtle bean
Fats 7.03g 0.9g Bran
Carbs 66.22g 63.25g Bran
Calories 246kcal 339kcal Black turtle bean
Starch g g
Fructose g g
Sugar 1.45g 2.12g Bran
Fiber 15.4g 15.5g Black turtle bean
Calcium 58mg 160mg Black turtle bean
Iron 5.41mg 8.7mg Black turtle bean
Magnesium 235mg 160mg Bran
Phosphorus 734mg 440mg Bran
Potassium 566mg 1500mg Black turtle bean
Sodium 4mg 9mg Bran
Zinc 3.11mg 2.2mg Bran
Copper 0.403mg 1mg Black turtle bean
Vitamin A 0IU 17IU Black turtle bean
Vitamin E 1.01mg 0.21mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 1.17mg 0.9mg Bran
Vitamin B2 0.22mg 0.193mg Bran
Vitamin B3 0.934mg 1.955mg Black turtle bean
Vitamin B5 1.494mg 0.899mg Bran
Vitamin B6 0.165mg 0.286mg Black turtle bean
Folate 52µg 444µg Black turtle bean
Vitamin B12 0µg 0µg
Vitamin K 3.2µg 5.6µg Black turtle bean
Tryptophan 0.335mg 0.252mg Bran
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
Phenylalanine 0.908mg 1.149mg Black turtle bean
Valine 0.964mg 1.112mg Black turtle bean
Histidine 0.41mg 0.592mg Black turtle bean
Cholesterol 0mg 0mg
Trans Fat g 0g Bran
Saturated Fat 1.328g 0.232g Black turtle bean
Monounsaturated Fat 2.376g 0.078g Bran
Polyunsaturated fat 2.766g 0.387g 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
65
Black turtle bean
Mineral Summary Score
122
Bran
150
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
128%
Black turtle bean
Carbohydrates
66%
Bran
63%
Black turtle bean
Fats
32%
Bran
4%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.67g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 5mg)
Which food is cheaper?
Bran
Bran 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

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/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.