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  6. White beans vs. Black turtle bean

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

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What are the differences between white beans and black turtle bean?

  • White beans is higher in manganese, iron, and zinc, yet black turtle bean is higher in vitamin B1, fiber, and phosphorus.
  • White beans's daily need coverage for manganese is 13% more.
  • White beans has 2 times more zinc than black turtle bean. While white beans has 1.38mg of zinc, black turtle bean has only 0.76mg.

We used Beans, white, mature seeds, cooked, boiled, without salt and Beans, black turtle, mature seeds, cooked, boiled, without salt types in this article.

Infographic

White 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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
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 MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +63.6%
Contains more PotassiumPotassium +29.6%
Contains more IronIron +29.8%
Contains more ZincZinc +81.6%
Contains more ManganeseManganese +94.5%
Contains more PhosphorusPhosphorus +34.5%
Contains less SodiumSodium -50%
~equal in Copper ~0.269mg
~equal in Selenium ~1.2µg

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 0% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
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 B6Vitamin B6 +20.8%
Contains more Vitamin B1Vitamin B1 +90.7%
Contains more Vitamin B2Vitamin B2 +21.7%
Contains more Vitamin B3Vitamin B3 +276.4%
Contains more Vitamin B5Vitamin B5 +13.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.87mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~3.3µg
~equal in Folate ~86µg
~equal in Choline ~32.6mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 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 ProteinProtein +18.9%
Contains more OtherOther +26.8%
~equal in Fats ~0.35g
~equal in Carbs ~24.35g
~equal in Water ~65.74g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 55%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 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
~equal in Saturated fat ~0.089g
~equal in Monounsaturated fat ~0.03g
~equal in Polyunsaturated fat ~0.149g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White beans Black turtle bean
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient White beans Black turtle bean DV% diff.
Manganese 0.636mg 0.327mg 13%
Iron 3.7mg 2.85mg 11%
Vitamin B1 0.118mg 0.225mg 9%
Fiber 6.3g 8.3g 8%
Zinc 1.38mg 0.76mg 6%
Phosphorus 113mg 152mg 6%
Calcium 90mg 55mg 4%
Potassium 561mg 433mg 4%
Magnesium 63mg 49mg 3%
Protein 9.73g 8.18g 3%
Vitamin B3 0.14mg 0.527mg 2%
Copper 0.287mg 0.269mg 2%
Vitamin B2 0.046mg 0.056mg 1%
Folate 81µg 86µg 1%
Vitamin B6 0.093mg 0.077mg 1%
Vitamin B5 0.229mg 0.26mg 1%
Calories 139kcal 130kcal 0%
Fats 0.35g 0.35g 0%
Carbs 25.09g 24.35g 0%
Net carbs 18.79g 16.05g N/A
Sugar 0.34g 0.32g N/A
Sodium 6mg 3mg 0%
Vitamin E 0.94mg 0.87mg 0%
Selenium 1.3µg 1.2µg 0%
Vitamin K 3.5µg 3.3µg 0%
Choline 35.1mg 32.6mg 0%
Saturated fat 0.091g 0.089g 0%
Monounsaturated fat 0.031g 0.03g 0%
Polyunsaturated fat 0.152g 0.149g 0%
Tryptophan 0.115mg 0.097mg 0%
Threonine 0.409mg 0.344mg 0%
Isoleucine 0.429mg 0.361mg 0%
Leucine 0.776mg 0.653mg 0%
Lysine 0.668mg 0.562mg 0%
Methionine 0.146mg 0.123mg 0%
Phenylalanine 0.526mg 0.442mg 0%
Valine 0.509mg 0.428mg 0%
Histidine 0.271mg 0.228mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White beans Black turtle bean
Low Calories diet ok
Low Fats diet Equal
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
14%
White beans
17%
Black turtle bean
Minerals Daily Need Coverage Score
53%
White beans
42%
Black turtle bean

Comparison summary

Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 20)
Which food is cheaper?
White beans
White beans is cheaper (difference - $1.6)
Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 0.02g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Black turtle bean
Black turtle bean is lower in Saturated fat (difference - 0.002g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.