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  6. Refried beans vs. Black turtle bean

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.

Infographic

Refried beans 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
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.
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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
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% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more FatsFats +474.3%
Contains more WaterWater +18.3%
Contains more OtherOther +23.9%
Contains more ProteinProtein +64.3%
Contains more CarbsCarbs +79.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
33% 11% 56%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains more Mono. FatMonounsaturated fat +1903.3%
Contains more Poly. FatPolyunsaturated fat +264.4%
Contains less Sat. FatSaturated fat -85.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Black turtle bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
10%
Refried beans
17%
Black turtle bean
Minerals Daily Need Coverage Score
33%
Refried beans
42%
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

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. 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.