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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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How are Refried beans and Black turtle bean different?

  • Black turtle bean has more Folate, Copper, Iron, Vitamin B1, Phosphorus, Fiber, Potassium, Manganese, and Magnesium than Refried beans.
  • Daily need coverage for Folate from Black turtle bean is 108% higher.
  • Refried beans contain 41 times more Sodium than Black turtle bean. While Refried beans contain 370mg of Sodium, Black turtle bean contains only 9mg.

Refried beans, canned, traditional style (includes USDA commodity) and Beans, black turtle, mature seeds, raw are the varieties used in this article.

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.
Refried beans
Refried beans
1
:
9
Black turtle bean
Black turtle bean
Contains more Selenium +81.3%
Contains more Calcium +451.7%
Contains more Iron +504.2%
Contains more Magnesium +357.1%
Contains more Phosphorus +378.3%
Contains more Potassium +370.2%
Contains less Sodium -97.6%
Contains more Zinc +279.3%
Contains more Copper +675.2%
Contains more Manganese +246%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Contains more Selenium +81.3%
Contains more Calcium +451.7%
Contains more Iron +504.2%
Contains more Magnesium +357.1%
Contains more Phosphorus +378.3%
Contains more Potassium +370.2%
Contains less Sodium -97.6%
Contains more Zinc +279.3%
Contains more Copper +675.2%
Contains more Manganese +246%

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
Refried beans
1
:
9
Black turtle bean
Black turtle bean
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +133.3%
Contains more Vitamin B1 +1084.2%
Contains more Vitamin B2 +144.3%
Contains more Vitamin B3 +432.7%
Contains more Vitamin B5 +375.7%
Contains more Vitamin B6 +177.7%
Contains more Folate +3936.4%
Contains more Vitamin K +166.7%
Refried beans
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%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +133.3%
Contains more Vitamin B1 +1084.2%
Contains more Vitamin B2 +144.3%
Contains more Vitamin B3 +432.7%
Contains more Vitamin B5 +375.7%
Contains more Vitamin B6 +177.7%
Contains more Folate +3936.4%
Contains more Vitamin K +166.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Refried beans
Refried beans
2
:
3
Black turtle bean
Black turtle bean
Contains more Fats +123.3%
Contains more Water +606.8%
Contains more Protein +326.7%
Contains more Carbs +366.8%
Contains more Other +110.5%
Refried beans
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
Black turtle bean
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 Fats +123.3%
Contains more Water +606.8%
Contains more Protein +326.7%
Contains more Carbs +366.8%
Contains more Other +110.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Refried beans
Refried beans
2
:
1
Black turtle bean
Black turtle bean
Contains more Monounsaturated Fat +670.5%
Contains more Polyunsaturated fat +40.3%
Contains less Saturated Fat -63.2%
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Black turtle bean
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Contains more Monounsaturated Fat +670.5%
Contains more Polyunsaturated fat +40.3%
Contains less Saturated Fat -63.2%

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 Sugar ok
Lower in price 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 47.75g Black turtle bean
Protein 4.98g 21.25g Black turtle bean
Fats 2.01g 0.9g Refried beans
Carbs 13.55g 63.25g Black turtle bean
Calories 90kcal 339kcal Black turtle bean
Starch 7.43g Refried beans
Sugar 0.54g 2.12g Refried beans
Fiber 3.7g 15.5g Black turtle bean
Calcium 29mg 160mg Black turtle bean
Iron 1.44mg 8.7mg Black turtle bean
Magnesium 35mg 160mg Black turtle bean
Phosphorus 92mg 440mg Black turtle bean
Potassium 319mg 1500mg Black turtle bean
Sodium 370mg 9mg Black turtle bean
Zinc 0.58mg 2.2mg Black turtle bean
Copper 0.129mg 1mg Black turtle bean
Manganese 0.289mg 1mg Black turtle bean
Selenium 5.8µg 3.2µg Refried beans
Vitamin A 0IU 17IU Black turtle bean
Vitamin E 0.09mg 0.21mg Black turtle bean
Vitamin C 6mg 0mg Refried beans
Vitamin B1 0.076mg 0.9mg Black turtle bean
Vitamin B2 0.079mg 0.193mg Black turtle bean
Vitamin B3 0.367mg 1.955mg Black turtle bean
Vitamin B5 0.189mg 0.899mg Black turtle bean
Vitamin B6 0.103mg 0.286mg Black turtle bean
Folate 11µg 444µg Black turtle bean
Vitamin K 2.1µg 5.6µg Black turtle bean
Tryptophan 0.065mg 0.252mg Black turtle bean
Threonine 0.231mg 0.894mg Black turtle bean
Isoleucine 0.242mg 0.938mg Black turtle bean
Leucine 0.438mg 1.697mg Black turtle bean
Lysine 0.377mg 1.459mg Black turtle bean
Methionine 0.083mg 0.32mg Black turtle bean
Phenylalanine 0.297mg 1.149mg Black turtle bean
Valine 0.287mg 1.112mg Black turtle bean
Histidine 153mg 0.592mg Refried beans
Trans Fat 0.016g 0g Black turtle bean
Saturated Fat 0.631g 0.232g Black turtle bean
Monounsaturated Fat 0.601g 0.078g Refried beans
Polyunsaturated fat 0.543g 0.387g Refried beans
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g 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

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
65%
Black turtle bean
Minerals Daily Need Coverage Score
33%
Refried beans
135%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 1.58g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $1.6)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 361mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.399g)
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/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.