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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% 1% 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% 1% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
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 A ~17IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Adzuki bean 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 Adzuki bean Black turtle bean Opinion
Calories 329kcal 339kcal Black turtle bean
Protein 19.87g 21.25g Black turtle bean
Fats 0.53g 0.9g Black turtle bean
Net carbs 50.2g 47.75g Adzuki bean
Carbs 62.9g 63.25g Black turtle bean
Magnesium 127mg 160mg Black turtle bean
Calcium 66mg 160mg Black turtle bean
Potassium 1254mg 1500mg Black turtle bean
Iron 4.98mg 8.7mg Black turtle bean
Sugar 2.12g Adzuki bean
Fiber 12.7g 15.5g Black turtle bean
Copper 1.094mg 1mg Adzuki bean
Zinc 5.04mg 2.2mg Adzuki bean
Phosphorus 381mg 440mg Black turtle bean
Sodium 5mg 9mg Adzuki bean
Vitamin A 17IU 17IU
Vitamin A 1µg 0µg Adzuki bean
Vitamin E 0.21mg Black turtle bean
Manganese 1.73mg 1mg Adzuki bean
Selenium 3.1µg 3.2µg Black turtle bean
Vitamin B1 0.455mg 0.9mg Black turtle bean
Vitamin B2 0.22mg 0.193mg Adzuki bean
Vitamin B3 2.63mg 1.955mg Adzuki bean
Vitamin B5 1.471mg 0.899mg Adzuki bean
Vitamin B6 0.351mg 0.286mg Adzuki bean
Vitamin K 5.6µg Black turtle bean
Folate 622µg 444µg Adzuki bean
Saturated Fat 0.191g 0.232g Adzuki bean
Monounsaturated Fat 0.05g 0.078g Black turtle bean
Polyunsaturated fat 0.113g 0.387g Black turtle bean
Tryptophan 0.191mg 0.252mg Black turtle bean
Threonine 0.674mg 0.894mg Black turtle bean
Isoleucine 0.791mg 0.938mg Black turtle bean
Leucine 1.668mg 1.697mg Black turtle bean
Lysine 1.497mg 1.459mg Adzuki bean
Methionine 0.21mg 0.32mg Black turtle bean
Phenylalanine 1.052mg 1.149mg Black turtle bean
Valine 1.023mg 1.112mg Black turtle bean
Histidine 0.524mg 0.592mg Black turtle bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Black turtle bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
65%
Adzuki bean
60%
Black turtle bean
Minerals Daily Need Coverage Score
132%
Adzuki bean
135%
Black turtle bean

Comparison summary

Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 9)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $0.4)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 2.12g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.041g)
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. 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.