Black turtle bean nutrition: calories, carbs, GI, protein, fiber, fats
Beans, black turtle, mature seeds, raw
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Black turtle bean
|
Glycemic index ⓘ
Source:
The GI for black beans
Check out our Glycemic index chart page for the full list.
|
20 (low) |
| Glycemic load | 18 (medium) |
| Calories ⓘ Calories per 100-gram serving | 339 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 47.75 grams |
| 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) |
Potassium ⓘHigher in Potassium content than 94% of foods
Iron ⓘHigher in Iron content than 93% of foods
Fiber ⓘHigher in Fiber content than 92% of foods
Phosphorus ⓘHigher in Phosphorus content than 89% of foods
Vitamin B1 ⓘHigher in Vitamin B1 content than 89% of foods
Black turtle bean calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 339 | |
| Calories in 1 cup | 624 | 184 g |
Black turtle bean Glycemic index (GI)
Source:
The GI for black beans
Check out our Glycemic index chart page for the full list.
Black turtle bean Glycemic load (GL)
Mineral coverage chart
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:
0 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:
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%
Macronutrients chart
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
Protein quality breakdown
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
Saturated Fat:
0.232 g
Monounsaturated Fat:
0.078 g
Polyunsaturated fat:
0.387 g
Fiber content ratio for Black turtle bean
Sugar:
2.12 g
Fiber:
15.5 g
Other:
45.63 g
All nutrients for Black turtle bean per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 339kcal | 17% | 25% |
7.2 times more than Orange
|
| Protein | 21.25g | 51% | 21% |
7.5 times more than Broccoli
|
| Fats | 0.9g | 1% | 76% |
37 times less than Cheddar Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 47.75g | N/A | 19% |
1.1 times less than Chocolate
|
| Carbs | 63.25g | 21% | 15% |
2.2 times more than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 8.7mg | 109% | 7% |
3.3 times more than Beef
|
| Calcium | 160mg | 16% | 14% |
1.3 times more than Milk
|
| Potassium | 1500mg | 44% | 6% |
10.2 times more than Cucumber
|
| Magnesium | 160mg | 38% | 12% |
1.1 times more than Almond
|
| Sugar | 2.12g | N/A | 59% |
4.2 times less than Coca-Cola
|
| Fiber | 15.5g | 62% | 8% |
6.5 times more than Orange
|
| Copper | 1mg | 111% | 17% |
7 times more than Shiitake
|
| Zinc | 2.2mg | 20% | 37% |
2.9 times less than Beef
|
| Phosphorus | 440mg | 63% | 11% |
2.4 times more than Chicken meat
|
| Sodium | 9mg | 0% | 86% |
54.4 times less than White Bread
|
| Vitamin A | 17IU | 0% | 60% |
982.7 times less than Carrot
|
| Vitamin A RAE | 0µg | 0% | 100% | |
| Vitamin E | 0.21mg | 1% | 75% |
7 times less than Kiwifruit
|
| Selenium | 3.2µg | 6% | 72% | |
| Manganese | 1mg | 43% | 32% | |
| Vitamin B1 | 0.9mg | 75% | 11% |
3.4 times more than Pea raw
|
| Vitamin B2 | 0.19mg | 15% | 47% |
1.5 times more than Avocado
|
| Vitamin B3 | 1.96mg | 12% | 59% |
4.9 times less than Turkey meat
|
| Vitamin B5 | 0.9mg | 18% | 38% |
1.3 times less than Sunflower seed
|
| Vitamin B6 | 0.29mg | 22% | 41% |
2.4 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 5.6µg | 5% | 54% |
18.1 times less than Broccoli
|
| Folate | 444µg | 111% | 16% |
7.3 times more than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.23g | 1% | 76% |
25.4 times less than Beef
|
| Monounsaturated Fat | 0.08g | N/A | 82% |
125.6 times less than Avocado
|
| Polyunsaturated fat | 0.39g | N/A | 67% |
121.9 times less than Walnut
|
| Tryptophan | 0.25mg | 0% | 56% |
1.2 times less than Chicken meat
|
| Threonine | 0.89mg | 0% | 61% |
1.2 times more than Beef
|
| Isoleucine | 0.94mg | 0% | 61% |
Equal to Salmon raw
|
| Leucine | 1.7mg | 0% | 60% |
1.4 times less than Tuna
|
| Lysine | 1.46mg | 0% | 67% |
3.2 times more than Tofu
|
| Methionine | 0.32mg | 0% | 71% |
3.3 times more than Quinoa
|
| Phenylalanine | 1.15mg | 0% | 48% |
1.7 times more than Egg
|
| Valine | 1.11mg | 0% | 58% |
1.8 times less than Soybean raw
|
| Histidine | 0.59mg | 0% | 64% |
1.3 times less than Turkey meat
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 339
% Daily Value*
2%
Total Fat
1g
0%
Saturated Fat 0g
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
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 Sugars
ⓘ
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
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.