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  6. Black turtle bean vs. Adzuki bean

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

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

  • Black turtle bean is higher in iron, vitamin B1, fiber, calcium, and phosphorus, yet adzuki bean is higher in folate, manganese, zinc, vitamin B5, and copper.
  • Black turtle bean's daily need coverage for iron is 47% more.
  • Black turtle bean has 2 times more calcium than adzuki bean. While black turtle bean has 160mg of calcium, adzuki bean has only 66mg.

We used Beans, black turtle, mature seeds, raw and Beans, adzuki, mature seeds, raw types 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.
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%
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%
Contains more MagnesiumMagnesium +26%
Contains more CalciumCalcium +142.4%
Contains more PotassiumPotassium +19.6%
Contains more IronIron +74.7%
Contains more PhosphorusPhosphorus +15.5%
Contains more ZincZinc +129.1%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +73%
~equal in Copper ~1.094mg
~equal in Selenium ~3.1µg

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 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% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +97.8%
Contains more Vitamin KVitamin K +∞%
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%
~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 Black turtle bean Adzuki bean DV% diff.
Iron 8.7mg 4.98mg 47%
Folate 444µg 622µg 45%
Vitamin B1 0.9mg 0.455mg 37%
Manganese 1mg 1.73mg 32%
Zinc 2.2mg 5.04mg 26%
Fiber 15.5g 12.7g 11%
Vitamin B5 0.899mg 1.471mg 11%
Copper 1mg 1.094mg 10%
Calcium 160mg 66mg 9%
Magnesium 160mg 127mg 8%
Phosphorus 440mg 381mg 8%
Potassium 1500mg 1254mg 7%
Vitamin K 5.6µg 5%
Vitamin B6 0.286mg 0.351mg 5%
Vitamin B3 1.955mg 2.63mg 4%
Protein 21.25g 19.87g 3%
Polyunsaturated fat 0.387g 0.113g 2%
Vitamin B2 0.193mg 0.22mg 2%
Calories 339kcal 329kcal 1%
Fats 0.9g 0.53g 1%
Vitamin E 0.21mg 1%
Carbs 63.25g 62.9g 0%
Net carbs 47.75g 50.2g N/A
Sugar 2.12g N/A
Sodium 9mg 5mg 0%
Vitamin A 0µg 1µg 0%
Selenium 3.2µg 3.1µg 0%
Saturated fat 0.232g 0.191g 0%
Monounsaturated fat 0.078g 0.05g 0%
Tryptophan 0.252mg 0.191mg 0%
Threonine 0.894mg 0.674mg 0%
Isoleucine 0.938mg 0.791mg 0%
Leucine 1.697mg 1.668mg 0%
Lysine 1.459mg 1.497mg 0%
Methionine 0.32mg 0.21mg 0%
Phenylalanine 1.149mg 1.052mg 0%
Valine 1.112mg 1.023mg 0%
Histidine 0.592mg 0.524mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more FatsFats +69.8%
Contains more WaterWater +22.2%
~equal in Protein ~19.87g
~equal in Carbs ~62.9g
~equal in Other ~3.26g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +56%
Contains more Poly. FatPolyunsaturated fat +242.5%
Contains less Sat. FatSaturated fat -17.7%

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/173727/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.