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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 from 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% 0.36% 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% 0.36% 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 ~6IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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%

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 Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

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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
15%
Adzuki bean
17%
Black turtle bean
Minerals Daily Need Coverage Score
47%
Adzuki bean
42%
Black turtle bean

Comparison summary

Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 5mg)
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 lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 0.32g)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.053g)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
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/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.