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.
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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.
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% |
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.
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% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.73 g
Fats:
0.35 g
Carbs:
25.09 g
Water:
63.08 g
Other:
1.75 g
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
Saturated fat:
Sat. Fat
0.091 g
Monounsaturated fat:
Mono. Fat
0.031 g
Polyunsaturated fat:
Poly. Fat
0.152 g
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