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Black turtle bean nutrition, glycemic index, calories, and serving size

Beans, black turtle, mature seeds, raw
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Black turtle bean

Black turtle bean
20 (low)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup (184 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-11 (alkaline)
Calories
339
94% Potassium
93% Iron
92% Fiber
89% Vitamin B1
89% Phosphorus
Explanation: The given food contains more Potassium than 94% of foods. Note that this food itself is richer in Potassium than it is in any other nutrient. Similarly, it is relatively rich in Iron, Fiber, Vitamin B1, and Phosphorus.

Black turtle bean Glycemic index (GI)

Source:

https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
The GI for black beans

20

Check out similar food or compare with current

Macronutrients chart

22% 64% 11% 4%
Protein:
Daily Value: 43%
21.25 g of 50 g
43%
Fats:
Daily Value: 1%
0.9 g of 65 g
1%
Carbs:
Daily Value: 21%
63.25 g of 300 g
21%
Water:
Daily Value: 1%
11 g of 2,000 g
1%
Other:
3.6 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 339
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 9mg
21%
Total Carbohydrate 63g
64%
Dietary Fiber 16g
Total Sugars g
Includes ? g Added Sugars
Protein 21g
Vitamin D 0mcg 0%

Calcium 160mg 16%

Iron 9mg 113%

Potassium 1,500mg 0%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
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details
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
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Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
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details
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
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details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
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While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Black turtle bean nutrition infographic

Black turtle bean nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 48% 327% 115% 189% 133% 2% 60% 334% 131% 18% 0%
Calcium: 160 mg of 1,000 mg 16%
Iron: 8.7 mg of 8 mg 109%
Magnesium: 160 mg of 420 mg 38%
Phosphorus: 440 mg of 700 mg 63%
Potassium: 1500 mg of 3,400 mg 44%
Sodium: 9 mg of 2,300 mg 0%
Zinc: 2.2 mg of 11 mg 20%
Copper: 1 mg of 1 mg 111%
Manganese: 1 mg of 2 mg 43%
Selenium: 3.2 µg of 55 µg 6%
Choline: mg of 550 mg 0%

Mineral chart - relative view

Potassium
1500 mg
TOP 6%
Iron
8.7 mg
TOP 7%
Phosphorus
440 mg
TOP 11%
Magnesium
160 mg
TOP 12%
Calcium
160 mg
TOP 14%
Copper
1 mg
TOP 17%
Manganese
1 mg
TOP 32%
Zinc
2.2 mg
TOP 37%
Selenium
3.2 µg
TOP 72%
Sodium
9 mg
TOP 86%

Vitamin coverage chart

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%
Vitamin A: 17 IU of 5,000 IU 0%
Vitamin E : 0.21 mg of 15 mg 1%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.9 mg of 1 mg 75%
Vitamin B2: 0.193 mg of 1 mg 15%
Vitamin B3: 1.955 mg of 16 mg 12%
Vitamin B5: 0.899 mg of 5 mg 18%
Vitamin B6: 0.286 mg of 1 mg 22%
Folate: 444 µg of 400 µg 111%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 5.6 µg of 120 µg 5%

Vitamin chart - relative view

Vitamin B1
0.9 mg
TOP 11%
Folate
444 µg
TOP 16%
Vitamin B5
0.899 mg
TOP 38%
Vitamin B6
0.286 mg
TOP 41%
Vitamin B2
0.193 mg
TOP 47%
Vitamin K
5.6 µg
TOP 54%
Vitamin B3
1.955 mg
TOP 59%
Vitamin A
17 IU
TOP 60%
Vitamin E
0.21 mg
TOP 75%
Vitamin D
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 270% 256% 201% 187% 209% 92% 197% 184% 254%
Tryptophan: 252 mg of 280 mg 90%
Threonine: 894 mg of 1,050 mg 85%
Isoleucine: 938 mg of 1,400 mg 67%
Leucine: 1697 mg of 2,730 mg 62%
Lysine: 1459 mg of 2,100 mg 69%
Methionine: 320 mg of 1,050 mg 30%
Phenylalanine: 1149 mg of 1,750 mg 66%
Valine: 1112 mg of 1,820 mg 61%
Histidine: 592 mg of 700 mg 85%

Fat type information

0.232% 0.078% 0.387%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g

Fiber content ratio for Black turtle bean

2.12% 15.5% 45.63%
Sugar: 2.12 g
Fiber: 15.5 g
Other: 45.63 g

All nutrients for Black turtle bean per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 51% 21% 21.25g 7.5 times more than Broccoli
Fats 1% 76% 0.9g 37 times less than Cheese
Carbs 21% 15% 63.25g 2.2 times more than Rice
Calories 17% 25% 339kcal 7.2 times more than Orange
Sugar 0% 59% 2.12g 4.2 times less than Coca-Cola
Fiber 62% 8% 15.5g 6.5 times more than Orange
Calcium 16% 14% 160mg 1.3 times more than Milk
Iron 109% 7% 8.7mg 3.3 times more than Beef
Magnesium 38% 12% 160mg 1.1 times more than Almond
Phosphorus 63% 11% 440mg 2.4 times more than Chicken meat
Potassium 44% 6% 1500mg 10.2 times more than Cucumber
Sodium 0% 86% 9mg 54.4 times less than White Bread
Zinc 20% 37% 2.2mg 2.9 times less than Beef
Copper 111% 17% 1mg 7 times more than Shiitake
Vitamin E 1% 75% 0.21mg 7 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 0% 100% 0mg N/A
Vitamin B1 75% 11% 0.9mg 3.4 times more than Pea
Vitamin B2 15% 47% 0.19mg 1.5 times more than Avocado
Vitamin B3 12% 59% 1.96mg 4.9 times less than Turkey meat
Vitamin B5 18% 38% 0.9mg 1.3 times less than Sunflower seed
Vitamin B6 22% 41% 0.29mg 2.4 times more than Oat
Folate 111% 16% 444µg 7.3 times more than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 5% 54% 5.6µg 18.1 times less than Broccoli
Tryptophan 0% 57% 0.25mg 1.2 times less than Chicken meat
Threonine 0% 61% 0.89mg 1.2 times more than Beef
Isoleucine 0% 61% 0.94mg Equal to Salmon
Leucine 0% 60% 1.7mg 1.4 times less than Tuna
Lysine 0% 67% 1.46mg 3.2 times more than Tofu
Methionine 0% 71% 0.32mg 3.3 times more than Quinoa
Phenylalanine 0% 48% 1.15mg 1.7 times more than Egg
Valine 0% 58% 1.11mg 1.8 times less than Soybean
Histidine 0% 64% 0.59mg 1.3 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A
Saturated Fat 1% 76% 0.23g 25.4 times less than Beef
Monounsaturated Fat 0% 82% 0.08g 125.6 times less than Avocado
Polyunsaturated fat 0% 67% 0.39g 121.9 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.
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