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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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How are adzuki bean and black turtle bean different?

  • Adzuki bean is higher in manganese, zinc, and folate; however, black turtle bean is richer in iron and vitamin B1.
  • Daily need coverage for manganese for adzuki bean is 11% higher.
  • Adzuki bean contains 2 times more zinc than black turtle bean. While adzuki bean contains 1.77mg of zinc, black turtle bean contains only 0.76mg.

Beans, adzuki, mature seeds, cooked, boiled, without salt and Beans, black turtle, mature seeds, cooked, boiled, without salt are the varieties used 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 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Contains more PotassiumPotassium +22.9%
Contains more ZincZinc +132.9%
Contains more ManganeseManganese +75.2%
Contains more CalciumCalcium +96.4%
Contains more IronIron +42.5%
Contains less SodiumSodium -62.5%
~equal in Magnesium ~49mg
~equal in Copper ~0.269mg
~equal in Phosphorus ~152mg
~equal in Selenium ~1.2µg

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% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 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% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin B2Vitamin B2 +14.3%
Contains more Vitamin B3Vitamin B3 +36.1%
Contains more Vitamin B5Vitamin B5 +65.4%
Contains more Vitamin B6Vitamin B6 +24.7%
Contains more FolateFolate +40.7%
Contains more Vitamin B1Vitamin B1 +95.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Black turtle bean DV% diff.
Manganese 0.573mg 0.327mg 11%
Iron 2mg 2.85mg 11%
Vitamin B1 0.115mg 0.225mg 9%
Folate 121µg 86µg 9%
Zinc 1.77mg 0.76mg 9%
Vitamin E 0.87mg 6%
Choline 32.6mg 6%
Fiber 7.3g 8.3g 4%
Vitamin B5 0.43mg 0.26mg 3%
Calcium 28mg 55mg 3%
Potassium 532mg 433mg 3%
Vitamin K 3.3µg 3%
Copper 0.298mg 0.269mg 3%
Phosphorus 168mg 152mg 2%
Vitamin B2 0.064mg 0.056mg 1%
Vitamin B6 0.096mg 0.077mg 1%
Vitamin B3 0.717mg 0.527mg 1%
Magnesium 52mg 49mg 1%
Polyunsaturated fat 0.021g 0.149g 1%
Protein 7.52g 8.18g 1%
Calories 128kcal 130kcal 0%
Fats 0.1g 0.35g 0%
Carbs 24.77g 24.35g 0%
Net carbs 17.47g 16.05g N/A
Sugar 0.32g N/A
Sodium 8mg 3mg 0%
Selenium 1.2µg 1.2µg 0%
Saturated fat 0.036g 0.089g 0%
Monounsaturated fat 0.009g 0.03g 0%
Tryptophan 0.072mg 0.097mg 0%
Threonine 0.255mg 0.344mg 0%
Isoleucine 0.3mg 0.361mg 0%
Leucine 0.632mg 0.653mg 0%
Lysine 0.567mg 0.562mg 0%
Methionine 0.079mg 0.123mg 0%
Phenylalanine 0.398mg 0.442mg 0%
Valine 0.387mg 0.428mg 0%
Histidine 0.198mg 0.228mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more FatsFats +250%
~equal in Protein ~8.18g
~equal in Carbs ~24.35g
~equal in Water ~65.74g
~equal in Other ~1.38g

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 14% 32%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 g
33% 11% 56%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains less Sat. FatSaturated fat -59.6%
Contains more Mono. FatMonounsaturated fat +233.3%
Contains more Poly. FatPolyunsaturated fat +609.5%

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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/173728/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.