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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.
Contains more Calcium +142.4%
Contains more Iron +74.7%
Contains more Magnesium +26%
Contains more Phosphorus +15.5%
Contains more Potassium +19.6%
Contains less Sodium -44.4%
Contains more Zinc +129.1%
Contains more Manganese +73%
Equal in Copper - 1.094
Equal in Selenium - 3.1
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 20% 187% 91% 164% 111% 1% 138% 365% 226% 17%
Contains more Calcium +142.4%
Contains more Iron +74.7%
Contains more Magnesium +26%
Contains more Phosphorus +15.5%
Contains more Potassium +19.6%
Contains less Sodium -44.4%
Contains more Zinc +129.1%
Contains more Manganese +73%
Equal in Copper - 1.094
Equal in Selenium - 3.1

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 B1 +97.8%
Contains more Vitamin B2 +14%
Contains more Vitamin B3 +34.5%
Contains more Vitamin B5 +63.6%
Contains more Vitamin B6 +22.7%
Contains more Folate +40.1%
Equal in Vitamin A - 17
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 2% 0% 0% 0% 114% 51% 50% 89% 81% 467% 0% 0%
Contains more Vitamin B1 +97.8%
Contains more Vitamin B2 +14%
Contains more Vitamin B3 +34.5%
Contains more Vitamin B5 +63.6%
Contains more Vitamin B6 +22.7%
Contains more Folate +40.1%
Equal in Vitamin A - 17

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +69.8%
Contains more Other +10.4%
Contains more Water +22.2%
Equal in Protein - 19.87
Equal in Carbs - 62.9
Equal in Other - 3.26
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 Fats +69.8%
Contains more Other +10.4%
Contains more Water +22.2%
Equal in Protein - 19.87
Equal in Carbs - 62.9
Equal in Other - 3.26

Fat Type Comparison

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

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
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 Black turtle bean Adzuki bean Opinion
Net carbs 47.75g 50.2g Adzuki bean
Protein 21.25g 19.87g Black turtle bean
Fats 0.9g 0.53g Black turtle bean
Carbs 63.25g 62.9g Black turtle bean
Calories 339kcal 329kcal Black turtle bean
Sugar 2.12g Adzuki bean
Fiber 15.5g 12.7g Black turtle bean
Calcium 160mg 66mg Black turtle bean
Iron 8.7mg 4.98mg Black turtle bean
Magnesium 160mg 127mg Black turtle bean
Phosphorus 440mg 381mg Black turtle bean
Potassium 1500mg 1254mg Black turtle bean
Sodium 9mg 5mg Adzuki bean
Zinc 2.2mg 5.04mg Adzuki bean
Copper 1mg 1.094mg Adzuki bean
Manganese 1mg 1.73mg Adzuki bean
Selenium 3.2µg 3.1µg Black turtle bean
Vitamin A 17IU 17IU
Vitamin A RAE 0µg 1µg Adzuki bean
Vitamin E 0.21mg Black turtle bean
Vitamin B1 0.9mg 0.455mg Black turtle bean
Vitamin B2 0.193mg 0.22mg Adzuki bean
Vitamin B3 1.955mg 2.63mg Adzuki bean
Vitamin B5 0.899mg 1.471mg Adzuki bean
Vitamin B6 0.286mg 0.351mg Adzuki bean
Folate 444µg 622µg Adzuki bean
Vitamin K 5.6µg Black turtle bean
Tryptophan 0.252mg 0.191mg Black turtle bean
Threonine 0.894mg 0.674mg Black turtle bean
Isoleucine 0.938mg 0.791mg Black turtle bean
Leucine 1.697mg 1.668mg Black turtle bean
Lysine 1.459mg 1.497mg Adzuki bean
Methionine 0.32mg 0.21mg Black turtle bean
Phenylalanine 1.149mg 1.052mg Black turtle bean
Valine 1.112mg 1.023mg Black turtle bean
Histidine 0.592mg 0.524mg Black turtle bean
Saturated Fat 0.232g 0.191g Adzuki bean
Monounsaturated Fat 0.078g 0.05g Black turtle bean
Polyunsaturated fat 0.387g 0.113g 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
71%
Adzuki bean
Minerals Daily Need Coverage Score
135%
Black turtle bean
132%
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 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.