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  6. Adzuki bean vs. Black turtle bean

Adzuki bean vs. Black turtle bean — In-Depth Nutrition Comparison

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What are the differences between adzuki bean and black turtle bean?

  • Adzuki bean is higher in folate, manganese, zinc, vitamin B5, and copper, yet black turtle bean is higher in iron, vitamin B1, fiber, calcium, and phosphorus.
  • Black turtle bean's daily need coverage for iron is 47% more.
  • Adzuki bean has 2 times more zinc than black turtle bean. While adzuki bean has 5.04mg of zinc, black turtle bean has only 2.2mg.

We used Beans, adzuki, mature seeds, raw and Beans, black turtle, mature seeds, raw types in this article.

Infographic

Adzuki bean 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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
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 ZincZinc +129.1%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +73%
Contains more MagnesiumMagnesium +26%
Contains more CalciumCalcium +142.4%
Contains more PotassiumPotassium +19.6%
Contains more IronIron +74.7%
Contains more PhosphorusPhosphorus +15.5%
~equal in Copper ~1mg
~equal in Selenium ~3.2µg

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% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
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 AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +14%
Contains more Vitamin B3Vitamin B3 +34.5%
Contains more Vitamin B5Vitamin B5 +63.6%
Contains more Vitamin B6Vitamin B6 +22.7%
Contains more FolateFolate +40.1%
Contains more Vitamin B1Vitamin B1 +97.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Adzuki bean Black turtle bean DV% diff.
Iron 4.98mg 8.7mg 47%
Folate 622µg 444µg 45%
Vitamin B1 0.455mg 0.9mg 37%
Manganese 1.73mg 1mg 32%
Zinc 5.04mg 2.2mg 26%
Fiber 12.7g 15.5g 11%
Vitamin B5 1.471mg 0.899mg 11%
Copper 1.094mg 1mg 10%
Calcium 66mg 160mg 9%
Magnesium 127mg 160mg 8%
Phosphorus 381mg 440mg 8%
Potassium 1254mg 1500mg 7%
Vitamin K 5.6µg 5%
Vitamin B6 0.351mg 0.286mg 5%
Vitamin B3 2.63mg 1.955mg 4%
Protein 19.87g 21.25g 3%
Polyunsaturated fat 0.113g 0.387g 2%
Vitamin B2 0.22mg 0.193mg 2%
Calories 329kcal 339kcal 1%
Fats 0.53g 0.9g 1%
Vitamin E 0.21mg 1%
Carbs 62.9g 63.25g 0%
Net carbs 50.2g 47.75g N/A
Sugar 2.12g N/A
Sodium 5mg 9mg 0%
Vitamin A 1µg 0µg 0%
Selenium 3.1µg 3.2µg 0%
Saturated fat 0.191g 0.232g 0%
Monounsaturated fat 0.05g 0.078g 0%
Tryptophan 0.191mg 0.252mg 0%
Threonine 0.674mg 0.894mg 0%
Isoleucine 0.791mg 0.938mg 0%
Leucine 1.668mg 1.697mg 0%
Lysine 1.497mg 1.459mg 0%
Methionine 0.21mg 0.32mg 0%
Phenylalanine 1.052mg 1.149mg 0%
Valine 1.023mg 1.112mg 0%
Histidine 0.524mg 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 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 WaterWater +22.2%
Contains more FatsFats +69.8%
Contains more OtherOther +10.4%
~equal in Protein ~21.25g
~equal in Carbs ~63.25g

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 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 less Sat. FatSaturated fat -17.7%
Contains more Mono. FatMonounsaturated fat +56%
Contains more Poly. FatPolyunsaturated fat +242.5%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.