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  6. Raisin vs. Black turtle bean

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

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The main differences between raisins and black turtle bean

  • Black turtle bean is richer than raisins in folate, iron, copper, vitamin B1, phosphorus, fiber, manganese, magnesium, potassium, and zinc.
  • Daily need coverage for folate for black turtle bean is 110% higher.
  • Black turtle bean has a lower glycemic index than raisins.

Food types used in this article are Raisins, seedless and Beans, black turtle, mature seeds, raw.

Infographic

Raisin 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.
Raisin
Raisin
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
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 more MagnesiumMagnesium +400%
Contains more CalciumCalcium +220%
Contains more PotassiumPotassium +100.3%
Contains more IronIron +362.8%
Contains more CopperCopper +214.5%
Contains more ZincZinc +900%
Contains more PhosphorusPhosphorus +335.6%
Contains less SodiumSodium -18.2%
Contains more ManganeseManganese +234.4%
Contains more SeleniumSelenium +433.3%

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.
Raisin
Raisin
2
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
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 CholineCholine +∞%
Contains more Vitamin EVitamin E +75%
Contains more Vitamin B1Vitamin B1 +749.1%
Contains more Vitamin B2Vitamin B2 +54.4%
Contains more Vitamin B3Vitamin B3 +155.2%
Contains more Vitamin B5Vitamin B5 +846.3%
Contains more Vitamin B6Vitamin B6 +64.4%
Contains more Vitamin KVitamin K +60%
Contains more FolateFolate +8780%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Raisin Black turtle bean DV% diff.
Folate 5µg 444µg 110%
Iron 1.88mg 8.7mg 85%
Copper 0.318mg 1mg 76%
Vitamin B1 0.106mg 0.9mg 66%
Phosphorus 101mg 440mg 48%
Fiber 3.7g 15.5g 47%
Fructose 29.68g 37%
Protein 3.07g 21.25g 36%
Manganese 0.299mg 1mg 30%
Magnesium 32mg 160mg 30%
Potassium 749mg 1500mg 22%
Zinc 0.22mg 2.2mg 18%
Vitamin B5 0.095mg 0.899mg 16%
Calcium 50mg 160mg 11%
Vitamin B6 0.174mg 0.286mg 9%
Vitamin B3 0.766mg 1.955mg 7%
Carbs 79.18g 63.25g 5%
Selenium 0.6µg 3.2µg 5%
Vitamin B2 0.125mg 0.193mg 5%
Vitamin C 2.3mg 0mg 3%
Vitamin K 3.5µg 5.6µg 2%
Choline 11.1mg 2%
Polyunsaturated fat 0.037g 0.387g 2%
Calories 299kcal 339kcal 2%
Vitamin E 0.12mg 0.21mg 1%
Fats 0.46g 0.9g 1%
Starch 2.7g 1%
Saturated fat 0.058g 0.232g 1%
Net carbs 75.48g 47.75g N/A
Sugar 59.19g 2.12g N/A
Sodium 11mg 9mg 0%
Monounsaturated fat 0.051g 0.078g 0%
Tryptophan 0.05mg 0.252mg 0%
Threonine 0.077mg 0.894mg 0%
Isoleucine 0.057mg 0.938mg 0%
Leucine 0.096mg 1.697mg 0%
Lysine 0.084mg 1.459mg 0%
Methionine 0.021mg 0.32mg 0%
Phenylalanine 0.065mg 1.149mg 0%
Valine 0.083mg 1.112mg 0%
Histidine 0.072mg 0.592mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
Raisin
2
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 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 CarbsCarbs +25.2%
Contains more WaterWater +40.3%
Contains more ProteinProtein +592.2%
Contains more FatsFats +95.7%
Contains more OtherOther +93.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 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 -75%
Contains more Mono. FatMonounsaturated fat +52.9%
Contains more Poly. FatPolyunsaturated fat +945.9%

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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.