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

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How are Black turtle bean and Adzuki bean different?

  • Black turtle bean is higher than Adzuki bean in Iron, Folate, Copper, Vitamin B1, Phosphorus, Fiber, Potassium, Magnesium, Manganese, and Vitamin B6.
  • Black turtle bean covers your daily need of Iron 84% more than Adzuki bean.
  • Black turtle bean contains 8 times more Vitamin B1 than Adzuki bean. Black turtle bean contains 0.9mg of Vitamin B1, while Adzuki bean contains 0.115mg.

Beans, black turtle, mature seeds, raw and Beans, adzuki, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Black turtle bean vs Adzuki 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.
Contains more Calcium +471.4%
Contains more Iron +335%
Contains more Magnesium +207.7%
Contains more Phosphorus +161.9%
Contains more Potassium +182%
Contains more Zinc +24.3%
Contains more Copper +235.6%
Contains more Manganese +74.5%
Contains more Selenium +166.7%
Contains less Sodium -11.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 38% 72% 47% 2% 49% 100% 75% 7%
Contains more Calcium +471.4%
Contains more Iron +335%
Contains more Magnesium +207.7%
Contains more Phosphorus +161.9%
Contains more Potassium +182%
Contains more Zinc +24.3%
Contains more Copper +235.6%
Contains more Manganese +74.5%
Contains more Selenium +166.7%
Contains less Sodium -11.1%

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.
:
Contains more Vitamin A +183.3%
Contains more Vitamin B1 +682.6%
Contains more Vitamin B2 +201.6%
Contains more Vitamin B3 +172.7%
Contains more Vitamin B5 +109.1%
Contains more Vitamin B6 +197.9%
Contains more Folate +266.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 0%
Contains more Vitamin A +183.3%
Contains more Vitamin B1 +682.6%
Contains more Vitamin B2 +201.6%
Contains more Vitamin B3 +172.7%
Contains more Vitamin B5 +109.1%
Contains more Vitamin B6 +197.9%
Contains more Folate +266.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +182.6%
Contains more Fats +800%
Contains more Carbs +155.3%
Contains more Other +172.7%
Contains more Water +502.6%
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Contains more Protein +182.6%
Contains more Fats +800%
Contains more Carbs +155.3%
Contains more Other +172.7%
Contains more Water +502.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +766.7%
Contains more Polyunsaturated fat +1742.9%
Contains less Saturated Fat -84.5%
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
55% 14% 32%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.021 g
Contains more Monounsaturated Fat +766.7%
Contains more Polyunsaturated fat +1742.9%
Contains less Saturated Fat -84.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle bean Adzuki bean
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Adzuki bean Opinion
Net carbs 47.75g 17.47g Black turtle bean
Protein 21.25g 7.52g Black turtle bean
Fats 0.9g 0.1g Black turtle bean
Carbs 63.25g 24.77g Black turtle bean
Calories 339kcal 128kcal Black turtle bean
Sugar 2.12g Adzuki bean
Fiber 15.5g 7.3g Black turtle bean
Calcium 160mg 28mg Black turtle bean
Iron 8.7mg 2mg Black turtle bean
Magnesium 160mg 52mg Black turtle bean
Phosphorus 440mg 168mg Black turtle bean
Potassium 1500mg 532mg Black turtle bean
Sodium 9mg 8mg Adzuki bean
Zinc 2.2mg 1.77mg Black turtle bean
Copper 1mg 0.298mg Black turtle bean
Manganese 1mg 0.573mg Black turtle bean
Selenium 3.2µg 1.2µg Black turtle bean
Vitamin A 17IU 6IU Black turtle bean
Vitamin E 0.21mg Black turtle bean
Vitamin B1 0.9mg 0.115mg Black turtle bean
Vitamin B2 0.193mg 0.064mg Black turtle bean
Vitamin B3 1.955mg 0.717mg Black turtle bean
Vitamin B5 0.899mg 0.43mg Black turtle bean
Vitamin B6 0.286mg 0.096mg Black turtle bean
Folate 444µg 121µg Black turtle bean
Vitamin K 5.6µg Black turtle bean
Tryptophan 0.252mg 0.072mg Black turtle bean
Threonine 0.894mg 0.255mg Black turtle bean
Isoleucine 0.938mg 0.3mg Black turtle bean
Leucine 1.697mg 0.632mg Black turtle bean
Lysine 1.459mg 0.567mg Black turtle bean
Methionine 0.32mg 0.079mg Black turtle bean
Phenylalanine 1.149mg 0.398mg Black turtle bean
Valine 1.112mg 0.387mg Black turtle bean
Histidine 0.592mg 0.198mg Black turtle bean
Saturated Fat 0.232g 0.036g Adzuki bean
Monounsaturated Fat 0.078g 0.009g Black turtle bean
Polyunsaturated fat 0.387g 0.021g Black turtle bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Adzuki bean
Low Fats diet ok
Low Carbs diet ok
Low Calories 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%
Black turtle bean
16%
Adzuki bean
Minerals Daily Need Coverage Score
135%
Black turtle bean
47%
Adzuki 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 richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
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 - 1mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.196g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.