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  6. Black turtle bean vs. Lentil soup

Black turtle bean vs. Lentil soup — In-Depth Nutrition Comparison

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Summary of differences between black turtle bean and lentil soup

  • Lentil soup has less folate, copper, iron, vitamin B1, phosphorus, potassium, manganese, magnesium, and zinc than black turtle bean.
  • Black turtle bean covers your daily need for folate, 106% more than lentil soup.
  • Black turtle bean has 18 times more magnesium than lentil soup. While black turtle bean has 160mg of magnesium, lentil soup has only 9mg.
  • Black turtle bean has less sodium.
  • The glycemic index of lentil soup is higher.

These are the specific foods used in this comparison Beans, black turtle, mature seeds, raw and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Black turtle bean vs Lentil soup 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 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
Contains more MagnesiumMagnesium +1677.8%
Contains more CalciumCalcium +841.2%
Contains more PotassiumPotassium +941.7%
Contains more IronIron +713.1%
Contains more CopperCopper +1328.6%
Contains more ZincZinc +633.3%
Contains more PhosphorusPhosphorus +494.6%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +733.3%
Contains more SeleniumSelenium +966.7%

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 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1185.7%
Contains more Vitamin B2Vitamin B2 +328.9%
Contains more Vitamin B3Vitamin B3 +258.7%
Contains more Vitamin B5Vitamin B5 +542.1%
Contains more Vitamin B6Vitamin B6 +217.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2120%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Lentil soup DV% diff.
Folate 444µg 20µg 106%
Copper 1mg 0.07mg 103%
Iron 8.7mg 1.07mg 95%
Vitamin B1 0.9mg 0.07mg 69%
Fiber 15.5g 62%
Phosphorus 440mg 74mg 52%
Potassium 1500mg 144mg 40%
Manganese 1mg 0.12mg 38%
Magnesium 160mg 9mg 36%
Protein 21.25g 3.74g 35%
Sodium 9mg 532mg 23%
Carbs 63.25g 8.16g 18%
Zinc 2.2mg 0.3mg 17%
Vitamin B5 0.899mg 0.14mg 15%
Vitamin B6 0.286mg 0.09mg 15%
Calcium 160mg 17mg 14%
Calories 339kcal 56kcal 14%
Vitamin B2 0.193mg 0.045mg 11%
Vitamin B3 1.955mg 0.545mg 9%
Vitamin B12 0µg 0.12µg 5%
Vitamin K 5.6µg 5%
Selenium 3.2µg 0.3µg 5%
Polyunsaturated fat 0.387g 0.13g 2%
Vitamin C 0mg 1.7mg 2%
Vitamin A 0µg 7µg 1%
Monounsaturated fat 0.078g 0.52g 1%
Saturated fat 0.232g 0.45g 1%
Vitamin E 0.21mg 1%
Cholesterol 0mg 3mg 1%
Fats 0.9g 1.12g 0%
Net carbs 47.75g 8.16g N/A
Sugar 2.12g N/A
Tryptophan 0.252mg 0%
Threonine 0.894mg 0%
Isoleucine 0.938mg 0%
Leucine 1.697mg 0%
Lysine 1.459mg 0%
Methionine 0.32mg 0%
Phenylalanine 1.149mg 0%
Valine 1.112mg 0%
Histidine 0.592mg 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
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Contains more ProteinProtein +468.2%
Contains more CarbsCarbs +675.1%
Contains more OtherOther +192.7%
Contains more FatsFats +24.4%
Contains more WaterWater +679.5%

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
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains less Sat. FatSaturated fat -48.4%
Contains more Poly. FatPolyunsaturated fat +197.7%
Contains more Mono. FatMonounsaturated fat +566.7%

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. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.