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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 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
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
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

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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
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
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%

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.