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Refried beans vs Black turtle bean - In-Depth Nutrition Comparison

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Significant differences between Refried beans and Black turtle bean

  • Refried beans have more Selenium, however Black turtle bean is richer in Folate, Fiber, Iron, Copper, Vitamin B1, Phosphorus, Vitamin C, and Vitamin E .
  • Black turtle bean covers your daily Folate needs 19% more than Refried beans.
  • Black turtle bean has 123 times less Sodium than Refried beans. Refried beans have 370mg of Sodium, while Black turtle bean has 3mg.

Specific food types used in this comparison are Refried beans, canned, traditional style (includes USDA commodity) and Beans, black turtle, mature seeds, cooked, boiled, without salt.

Infographic

Refried beans 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 Calcium +89.7%
Contains more Iron +97.9%
Contains more Magnesium +40%
Contains more Phosphorus +65.2%
Contains more Potassium +35.7%
Contains less Sodium -99.2%
Contains more Zinc +31%
Contains more Copper +108.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 107% 35% 66% 39% 1% 21% 90%
Contains more Calcium +89.7%
Contains more Iron +97.9%
Contains more Magnesium +40%
Contains more Phosphorus +65.2%
Contains more Potassium +35.7%
Contains less Sodium -99.2%
Contains more Zinc +31%
Contains more Copper +108.5%

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
:
Contains more Vitamin C +∞%
Contains more Vitamin B2 +41.1%
Contains more Vitamin B6 +33.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +866.7%
Contains more Vitamin B1 +196.1%
Contains more Vitamin B3 +43.6%
Contains more Vitamin B5 +37.6%
Contains more Folate +681.8%
Contains more Vitamin K +57.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +41.1%
Contains more Vitamin B6 +33.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +866.7%
Contains more Vitamin B1 +196.1%
Contains more Vitamin B3 +43.6%
Contains more Vitamin B5 +37.6%
Contains more Folate +681.8%
Contains more Vitamin K +57.1%

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.
Refried beans Black turtle bean
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Refried beans Black turtle bean Opinion
Net carbs 9.85g 16.05g Black turtle bean
Protein 4.98g 8.18g Black turtle bean
Fats 2.01g 0.35g Refried beans
Carbs 13.55g 24.35g Black turtle bean
Calories 90kcal 130kcal Black turtle bean
Starch 7.43g g Refried beans
Fructose 0g g Refried beans
Sugar 0.54g 0.32g Black turtle bean
Fiber 3.7g 8.3g Black turtle bean
Calcium 29mg 55mg Black turtle bean
Iron 1.44mg 2.85mg Black turtle bean
Magnesium 35mg 49mg Black turtle bean
Phosphorus 92mg 152mg Black turtle bean
Potassium 319mg 433mg Black turtle bean
Sodium 370mg 3mg Black turtle bean
Zinc 0.58mg 0.76mg Black turtle bean
Copper 0.129mg 0.269mg Black turtle bean
Vitamin A 0IU 6IU Black turtle bean
Vitamin E 0.09mg 0.87mg Black turtle bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6mg 0mg Refried beans
Vitamin B1 0.076mg 0.225mg Black turtle bean
Vitamin B2 0.079mg 0.056mg Refried beans
Vitamin B3 0.367mg 0.527mg Black turtle bean
Vitamin B5 0.189mg 0.26mg Black turtle bean
Vitamin B6 0.103mg 0.077mg Refried beans
Folate 11µg 86µg Black turtle bean
Vitamin B12 0µg 0µg
Vitamin K 2.1µg 3.3µg Black turtle bean
Tryptophan 0.065mg 0.097mg Black turtle bean
Threonine 0.231mg 0.344mg Black turtle bean
Isoleucine 0.242mg 0.361mg Black turtle bean
Leucine 0.438mg 0.653mg Black turtle bean
Lysine 0.377mg 0.562mg Black turtle bean
Methionine 0.083mg 0.123mg Black turtle bean
Phenylalanine 0.297mg 0.442mg Black turtle bean
Valine 0.287mg 0.428mg Black turtle bean
Histidine 153mg 0.228mg Refried beans
Cholesterol 0mg 0mg
Trans Fat 0.016g 0g Black turtle bean
Saturated Fat 0.631g 0.089g Black turtle bean
Monounsaturated Fat 0.601g 0.03g Refried beans
Polyunsaturated fat 0.543g 0.149g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans 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
10
Refried beans
17
Black turtle bean
Mineral Summary Score
33
Refried beans
47
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
30%
Refried beans
49%
Black turtle bean
Carbohydrates
14%
Refried beans
24%
Black turtle bean
Fats
9%
Refried beans
2%
Black turtle bean

Comparison summary

Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $1.6)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 0.22g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 367mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.542g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.