Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Prunes vs. Black turtle bean — In-Depth Nutrition Comparison

Compare

What are the differences between prunes and black turtle bean?

  • Prunes are higher in vitamin K, yet black turtle bean is higher in folate, iron, copper, vitamin B1, phosphorus, fiber, manganese, magnesium, and potassium.
  • Black turtle bean's daily need coverage for folate is 110% more.
  • Prunes have 11 times more vitamin K than black turtle bean. While prunes have 59.5µg of vitamin K, black turtle bean has only 5.6µg.

We used Plums, dried (prunes), uncooked and Beans, black turtle, mature seeds, raw types in this article.

Infographic

Prunes 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.
Prunes
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
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 less SodiumSodium -77.8%
Contains more MagnesiumMagnesium +290.2%
Contains more CalciumCalcium +272.1%
Contains more PotassiumPotassium +104.9%
Contains more IronIron +835.5%
Contains more CopperCopper +255.9%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +537.7%
Contains more ManganeseManganese +234.4%
Contains more SeleniumSelenium +966.7%

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.
Prunes
5
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +104.8%
Contains more Vitamin KVitamin K +962.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1664.7%
Contains more Vitamin B5Vitamin B5 +113%
Contains more Vitamin B6Vitamin B6 +39.5%
Contains more FolateFolate +11000%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.193mg
~equal in Vitamin B3 ~1.955mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 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 WaterWater +181.1%
Contains more ProteinProtein +874.8%
Contains more FatsFats +136.8%
Contains more OtherOther +36.4%
~equal in Carbs ~63.25g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 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 less Sat. FatSaturated fat -62.1%
Contains more Mono. FatMonounsaturated fat +47.2%
Contains more Poly. FatPolyunsaturated fat +524.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Black turtle bean DV% diff.
Folate 4µg 444µg 110%
Iron 0.93mg 8.7mg 97%
Copper 0.281mg 1mg 80%
Vitamin B1 0.051mg 0.9mg 71%
Phosphorus 69mg 440mg 53%
Vitamin K 59.5µg 5.6µg 45%
Protein 2.18g 21.25g 38%
Fiber 7.1g 15.5g 34%
Manganese 0.299mg 1mg 30%
Magnesium 41mg 160mg 28%
Potassium 732mg 1500mg 23%
Zinc 0.44mg 2.2mg 16%
Fructose 12.45g 16%
Calcium 43mg 160mg 12%
Vitamin B5 0.422mg 0.899mg 10%
Vitamin B6 0.205mg 0.286mg 6%
Calories 240kcal 339kcal 5%
Selenium 0.3µg 3.2µg 5%
Vitamin A 39µg 0µg 4%
Polyunsaturated fat 0.062g 0.387g 2%
Choline 10.1mg 2%
Starch 5.11g 2%
Saturated fat 0.088g 0.232g 1%
Vitamin C 0.6mg 0mg 1%
Fats 0.38g 0.9g 1%
Vitamin E 0.43mg 0.21mg 1%
Vitamin B2 0.186mg 0.193mg 1%
Net carbs 56.78g 47.75g N/A
Carbs 63.88g 63.25g 0%
Sugar 38.13g 2.12g N/A
Sodium 2mg 9mg 0%
Vitamin B3 1.882mg 1.955mg 0%
Monounsaturated fat 0.053g 0.078g 0%
Tryptophan 0.025mg 0.252mg 0%
Threonine 0.049mg 0.894mg 0%
Isoleucine 0.041mg 0.938mg 0%
Leucine 0.066mg 1.697mg 0%
Lysine 0.05mg 1.459mg 0%
Methionine 0.016mg 0.32mg 0%
Phenylalanine 0.052mg 1.149mg 0%
Valine 0.056mg 1.112mg 0%
Histidine 0.027mg 0.592mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes 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
26%
Prunes
60%
Black turtle bean
Minerals Daily Need Coverage Score
32%
Prunes
135%
Black turtle bean

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 0.144g)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 36.01g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 9)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $0.4)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.