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  6. Black turtle bean vs. Miso

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

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How are black turtle bean and miso different?

  • Black turtle bean is richer in folate, iron, vitamin B1, copper, fiber, phosphorus, potassium, and magnesium, while miso is higher in vitamin K.
  • Miso covers your daily need for sodium, 162% more than black turtle bean.
  • Black turtle bean contains 23 times more folate than miso. Black turtle bean contains 444µg of folate, while miso contains 19µg.
  • Black turtle bean is lower in sodium.
  • Miso has a higher glycemic index (61) than black turtle bean (20).

Beans, black turtle, mature seeds, raw and Miso types were used in this article.

Infographic

Black turtle bean vs Miso infographic
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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%
Miso
Miso
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 17% 19% 93% 140% 70% 68% 486% 112% 38%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +180.7%
Contains more PotassiumPotassium +614.3%
Contains more IronIron +249.4%
Contains more CopperCopper +138.1%
Contains more PhosphorusPhosphorus +176.7%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +16.4%
Contains more ZincZinc +16.4%
Contains more SeleniumSelenium +118.8%

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%
Miso
Miso
5
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% 1.3% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
Contains more Vitamin EVitamin E +2000%
Contains more Vitamin B1Vitamin B1 +818.4%
Contains more Vitamin B3Vitamin B3 +115.8%
Contains more Vitamin B5Vitamin B5 +166.8%
Contains more Vitamin B6Vitamin B6 +43.7%
Contains more FolateFolate +2236.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +20.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +423.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Miso DV% diff.
Sodium 9mg 3728mg 162%
Folate 444µg 19µg 106%
Iron 8.7mg 2.49mg 78%
Vitamin B1 0.9mg 0.098mg 67%
Copper 1mg 0.42mg 64%
Phosphorus 440mg 159mg 40%
Fiber 15.5g 5.4g 40%
Potassium 1500mg 210mg 38%
Magnesium 160mg 48mg 27%
Vitamin K 5.6µg 29.3µg 20%
Protein 21.25g 12.79g 17%
Polyunsaturated fat 0.387g 2.884g 17%
Choline 72.2mg 13%
Carbs 63.25g 25.37g 13%
Vitamin B5 0.899mg 0.337mg 11%
Calcium 160mg 57mg 10%
Fats 0.9g 6.01g 8%
Fructose 6g 8%
Vitamin B6 0.286mg 0.199mg 7%
Vitamin B3 1.955mg 0.906mg 7%
Calories 339kcal 198kcal 7%
Selenium 3.2µg 7µg 7%
Manganese 1mg 0.859mg 6%
Saturated fat 0.232g 1.025g 4%
Monounsaturated fat 0.078g 1.118g 3%
Vitamin B2 0.193mg 0.233mg 3%
Zinc 2.2mg 2.56mg 3%
Vitamin B12 0µg 0.08µg 3%
Vitamin E 0.21mg 0.01mg 1%
Net carbs 47.75g 19.97g N/A
Sugar 2.12g 6.2g N/A
Vitamin A 0µg 4µg 0%
Tryptophan 0.252mg 0.155mg 0%
Threonine 0.894mg 0.479mg 0%
Isoleucine 0.938mg 0.508mg 0%
Leucine 1.697mg 0.82mg 0%
Lysine 1.459mg 0.478mg 0%
Methionine 0.32mg 0.129mg 0%
Phenylalanine 1.149mg 0.486mg 0%
Valine 1.112mg 0.547mg 0%
Histidine 0.592mg 0.243mg 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
Miso
Miso
3
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 g
Contains more ProteinProtein +66.1%
Contains more CarbsCarbs +149.3%
Contains more FatsFats +567.8%
Contains more WaterWater +291.1%
Contains more OtherOther +255.8%

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
Miso
Miso
2
20% 22% 57%
Saturated fat: Sat. Fat 1.025 g
Monounsaturated fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 g
Contains less Sat. FatSaturated fat -77.4%
Contains more Mono. FatMonounsaturated fat +1333.3%
Contains more Poly. FatPolyunsaturated fat +645.2%

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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.