Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Refried beans
  5. Compare
  6. Refried beans vs. Black turtle bean

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

Compare

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 for 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.
  • Black turtle bean has a lower glycemic index (20) than refried beans (38).

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.
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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more SeleniumSelenium +81.3%
Contains more MagnesiumMagnesium +357.1%
Contains more CalciumCalcium +451.7%
Contains more PotassiumPotassium +370.2%
Contains more IronIron +504.2%
Contains more CopperCopper +675.2%
Contains more ZincZinc +279.3%
Contains more PhosphorusPhosphorus +378.3%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +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.
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% 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 +133.3%
Contains more Vitamin B1Vitamin B1 +1084.2%
Contains more Vitamin B2Vitamin B2 +144.3%
Contains more Vitamin B3Vitamin B3 +432.7%
Contains more Vitamin B5Vitamin B5 +375.7%
Contains more Vitamin B6Vitamin B6 +177.7%
Contains more Vitamin KVitamin K +166.7%
Contains more FolateFolate +3936.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Refried beans Black turtle bean DV% diff.
Folate 11µg 444µg 108%
Copper 0.129mg 1mg 97%
Iron 1.44mg 8.7mg 91%
Vitamin B1 0.076mg 0.9mg 69%
Phosphorus 92mg 440mg 50%
Fiber 3.7g 15.5g 47%
Potassium 319mg 1500mg 35%
Protein 4.98g 21.25g 33%
Manganese 0.289mg 1mg 31%
Magnesium 35mg 160mg 30%
Histidine 153mg 0.592mg 22%
Carbs 13.55g 63.25g 17%
Sodium 370mg 9mg 16%
Zinc 0.58mg 2.2mg 15%
Vitamin B6 0.103mg 0.286mg 14%
Vitamin B5 0.189mg 0.899mg 14%
Calcium 29mg 160mg 13%
Calories 90kcal 339kcal 12%
Vitamin B3 0.367mg 1.955mg 10%
Vitamin B2 0.079mg 0.193mg 9%
Vitamin C 6mg 0mg 7%
Selenium 5.8µg 3.2µg 5%
Choline 21.2mg 4%
Starch 7.43g 3%
Vitamin K 2.1µg 5.6µg 3%
Fats 2.01g 0.9g 2%
Saturated fat 0.631g 0.232g 2%
Monounsaturated fat 0.601g 0.078g 1%
Polyunsaturated fat 0.543g 0.387g 1%
Vitamin E 0.09mg 0.21mg 1%
Net carbs 9.85g 47.75g N/A
Sugar 0.54g 2.12g N/A
Trans fat 0.016g 0g N/A
Tryptophan 0.065mg 0.252mg 0%
Threonine 0.231mg 0.894mg 0%
Isoleucine 0.242mg 0.938mg 0%
Leucine 0.438mg 1.697mg 0%
Lysine 0.377mg 1.459mg 0%
Methionine 0.083mg 0.32mg 0%
Phenylalanine 0.297mg 1.149mg 0%
Valine 0.287mg 1.112mg 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

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
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 FatsFats +123.3%
Contains more WaterWater +606.8%
Contains more ProteinProtein +326.7%
Contains more CarbsCarbs +366.8%
Contains more OtherOther +110.5%

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 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +670.5%
Contains more Poly. FatPolyunsaturated fat +40.3%
Contains less Sat. FatSaturated fat -63.2%

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.