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  6. Prunes vs. Black turtle bean

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

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What are the differences between Prunes and Black turtle bean?

  • Prunes is 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 has 11 times more Vitamin K than Black turtle bean. While Prunes has 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
Prunes
1
:
9
Black turtle bean
Black turtle bean
Contains less Sodium -77.8%
Contains more Calcium +272.1%
Contains more Iron +835.5%
Contains more Magnesium +290.2%
Contains more Phosphorus +537.7%
Contains more Potassium +104.9%
Contains more Zinc +400%
Contains more Copper +255.9%
Contains more Manganese +234.4%
Contains more Selenium +966.7%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Contains less Sodium -77.8%
Contains more Calcium +272.1%
Contains more Iron +835.5%
Contains more Magnesium +290.2%
Contains more Phosphorus +537.7%
Contains more Potassium +104.9%
Contains more Zinc +400%
Contains more Copper +255.9%
Contains more Manganese +234.4%
Contains more Selenium +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
Prunes
4
:
6
Black turtle bean
Black turtle bean
Contains more Vitamin A +4494.1%
Contains more Vitamin E +104.8%
Contains more Vitamin C +∞%
Contains more Vitamin K +962.5%
Contains more Vitamin B1 +1664.7%
Contains more Vitamin B5 +113%
Contains more Vitamin B6 +39.5%
Contains more Folate +11000%
Equal in Vitamin B2 - 0.193
Equal in Vitamin B3 - 1.955
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
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 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Contains more Vitamin A +4494.1%
Contains more Vitamin E +104.8%
Contains more Vitamin C +∞%
Contains more Vitamin K +962.5%
Contains more Vitamin B1 +1664.7%
Contains more Vitamin B5 +113%
Contains more Vitamin B6 +39.5%
Contains more Folate +11000%
Equal in Vitamin B2 - 0.193
Equal in Vitamin B3 - 1.955

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
2
:
3
Black turtle bean
Black turtle bean
Contains more Water +181.1%
Contains more Protein +874.8%
Contains more Fats +136.8%
Contains more Other +36.4%
Equal in Carbs - 63.25
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Black turtle bean
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 Water +181.1%
Contains more Protein +874.8%
Contains more Fats +136.8%
Contains more Other +36.4%
Equal in Carbs - 63.25

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
1
:
2
Black turtle bean
Black turtle bean
Contains less Saturated Fat -62.1%
Contains more Monounsaturated Fat +47.2%
Contains more Polyunsaturated fat +524.2%
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Black turtle bean
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Contains less Saturated Fat -62.1%
Contains more Monounsaturated Fat +47.2%
Contains more Polyunsaturated 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 Opinion
Net carbs 56.78g 47.75g Prunes
Protein 2.18g 21.25g Black turtle bean
Fats 0.38g 0.9g Black turtle bean
Carbs 63.88g 63.25g Prunes
Calories 240kcal 339kcal Black turtle bean
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 38.13g 2.12g Black turtle bean
Fiber 7.1g 15.5g Black turtle bean
Calcium 43mg 160mg Black turtle bean
Iron 0.93mg 8.7mg Black turtle bean
Magnesium 41mg 160mg Black turtle bean
Phosphorus 69mg 440mg Black turtle bean
Potassium 732mg 1500mg Black turtle bean
Sodium 2mg 9mg Prunes
Zinc 0.44mg 2.2mg Black turtle bean
Copper 0.281mg 1mg Black turtle bean
Manganese 0.299mg 1mg Black turtle bean
Selenium 0.3µg 3.2µg Black turtle bean
Vitamin A 781IU 17IU Prunes
Vitamin A RAE 39µg 0µg Prunes
Vitamin E 0.43mg 0.21mg Prunes
Vitamin C 0.6mg 0mg Prunes
Vitamin B1 0.051mg 0.9mg Black turtle bean
Vitamin B2 0.186mg 0.193mg Black turtle bean
Vitamin B3 1.882mg 1.955mg Black turtle bean
Vitamin B5 0.422mg 0.899mg Black turtle bean
Vitamin B6 0.205mg 0.286mg Black turtle bean
Folate 4µg 444µg Black turtle bean
Vitamin K 59.5µg 5.6µg Prunes
Tryptophan 0.025mg 0.252mg Black turtle bean
Threonine 0.049mg 0.894mg Black turtle bean
Isoleucine 0.041mg 0.938mg Black turtle bean
Leucine 0.066mg 1.697mg Black turtle bean
Lysine 0.05mg 1.459mg Black turtle bean
Methionine 0.016mg 0.32mg Black turtle bean
Phenylalanine 0.052mg 1.149mg Black turtle bean
Valine 0.056mg 1.112mg Black turtle bean
Histidine 0.027mg 0.592mg Black turtle bean
Saturated Fat 0.088g 0.232g Prunes
Monounsaturated Fat 0.053g 0.078g Black turtle bean
Polyunsaturated fat 0.062g 0.387g Black turtle bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes 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
31%
Prunes
65%
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.