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 and vitamin C; however, black turtle bean is richer in folate, fiber, iron, copper, vitamin B1, phosphorus, and vitamin E.
Black turtle bean covers your daily folate needs 19% more than refried beans.
Black turtle bean contains less sodium.
Refried beans have a higher glycemic index. The glycemic index of refried beans is 38, while the glycemic index of black turtle bean is 20.

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.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Refried beans

Black turtle bean

Contains more SeleniumSelenium

+383.3%

Contains more MagnesiumMagnesium	+40%
Contains more CalciumCalcium	+89.7%
Contains more PotassiumPotassium	+35.7%
Contains more IronIron	+97.9%
Contains more CopperCopper	+108.5%
Contains more ZincZinc	+31%
Contains more PhosphorusPhosphorus	+65.2%
Contains less SodiumSodium	-99.2%
Contains more ManganeseManganese	+13.1%

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.

Refried beans

Black turtle bean

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B2Vitamin B2	+41.1%
Contains more Vitamin B6Vitamin B6	+33.8%

Contains more Vitamin EVitamin E	+866.7%
Contains more Vitamin B1Vitamin B1	+196.1%
Contains more Vitamin B3Vitamin B3	+43.6%
Contains more Vitamin B5Vitamin B5	+37.6%
Contains more Vitamin KVitamin K	+57.1%
Contains more FolateFolate	+681.8%
Contains more CholineCholine	+53.8%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Histidine	153mg	0.228mg	22%
Folate	11µg	86µg	19%
Iron	1.44mg	2.85mg	18%
Fiber	3.7g	8.3g	18%
Sodium	370mg	3mg	16%
Copper	0.129mg	0.269mg	16%
Vitamin B1	0.076mg	0.225mg	12%
Phosphorus	92mg	152mg	9%
Selenium	5.8µg	1.2µg	8%
Vitamin C	6mg	0mg	7%
Protein	4.98g	8.18g	6%
Vitamin E	0.09mg	0.87mg	5%
Carbs	13.55g	24.35g	4%
Calcium	29mg	55mg	3%
Potassium	319mg	433mg	3%
Magnesium	35mg	49mg	3%
Starch	7.43g		3%
Fats	2.01g	0.35g	3%
Polyunsaturated fat	0.543g	0.149g	3%
Saturated fat	0.631g	0.089g	2%
Vitamin B6	0.103mg	0.077mg	2%
Calories	90kcal	130kcal	2%
Vitamin B2	0.079mg	0.056mg	2%
Manganese	0.289mg	0.327mg	2%
Choline	21.2mg	32.6mg	2%
Zinc	0.58mg	0.76mg	2%
Monounsaturated fat	0.601g	0.03g	1%
Vitamin B3	0.367mg	0.527mg	1%
Vitamin K	2.1µg	3.3µg	1%
Vitamin B5	0.189mg	0.26mg	1%
Net carbs	9.85g	16.05g	N/A
Sugar	0.54g	0.32g	N/A
Trans fat	0.016g	0g	N/A
Tryptophan	0.065mg	0.097mg	0%
Threonine	0.231mg	0.344mg	0%
Isoleucine	0.242mg	0.361mg	0%
Leucine	0.438mg	0.653mg	0%
Lysine	0.377mg	0.562mg	0%
Methionine	0.083mg	0.123mg	0%
Phenylalanine	0.297mg	0.442mg	0%
Valine	0.287mg	0.428mg	0%
Omega-3 - ALA	0.169g		N/A
Omega-3 - Eicosatrienoic acid	0.001g		N/A
Omega-6 - Eicosadienoic acid	0.008g		N/A
Omega-6 - Linoleic acid	0.36g		N/A