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  6. Black turtle bean vs. Mung bean

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

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What are the main differences between black turtle bean and mung beans?

  • Black turtle bean is richer in iron, vitamin B1, phosphorus, potassium, and copper, yet mung beans are richer in folate, vitamin B5, selenium, vitamin B6, and magnesium.
  • Mung beans' daily need coverage for folate is 45% higher.
  • Black turtle bean has a lower glycemic index than mung beans.

We used Beans, black turtle, mature seeds, raw and Mung beans, mature seeds, raw types in this comparison.

Infographic

Black turtle bean vs Mung 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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Contains more CalciumCalcium +21.2%
Contains more PotassiumPotassium +20.4%
Contains more IronIron +29.1%
Contains more PhosphorusPhosphorus +19.9%
Contains less SodiumSodium -40%
Contains more MagnesiumMagnesium +18.1%
Contains more ZincZinc +21.8%
Contains more SeleniumSelenium +156.3%
~equal in Copper ~0.941mg
~equal in Manganese ~1.035mg

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 16% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
Contains more Vitamin B1Vitamin B1 +44.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +142.9%
Contains more Vitamin B2Vitamin B2 +20.7%
Contains more Vitamin B3Vitamin B3 +15.1%
Contains more Vitamin B5Vitamin B5 +112.5%
Contains more Vitamin B6Vitamin B6 +33.6%
Contains more Vitamin KVitamin K +60.7%
Contains more FolateFolate +40.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Mung bean DV% diff.
Folate 444µg 625µg 45%
Iron 8.7mg 6.74mg 25%
Vitamin B1 0.9mg 0.621mg 23%
Vitamin B5 0.899mg 1.91mg 20%
Choline 97.9mg 18%
Phosphorus 440mg 367mg 10%
Selenium 3.2µg 8.2µg 9%
Vitamin B6 0.286mg 0.382mg 7%
Magnesium 160mg 189mg 7%
Potassium 1500mg 1246mg 7%
Copper 1mg 0.941mg 7%
Vitamin C 0mg 4.8mg 5%
Protein 21.25g 23.86g 5%
Zinc 2.2mg 2.68mg 4%
Vitamin B2 0.193mg 0.233mg 3%
Fiber 15.5g 16.3g 3%
Vitamin K 5.6µg 9µg 3%
Calcium 160mg 132mg 3%
Vitamin E 0.21mg 0.51mg 2%
Manganese 1mg 1.035mg 2%
Vitamin B3 1.955mg 2.251mg 2%
Vitamin A 0µg 6µg 1%
Saturated fat 0.232g 0.348g 1%
Calories 339kcal 347kcal 0%
Fats 0.9g 1.15g 0%
Carbs 63.25g 62.62g 0%
Net carbs 47.75g 46.32g N/A
Sugar 2.12g 6.6g N/A
Sodium 9mg 15mg 0%
Monounsaturated fat 0.078g 0.161g 0%
Polyunsaturated fat 0.387g 0.384g 0%
Tryptophan 0.252mg 0.26mg 0%
Threonine 0.894mg 0.782mg 0%
Isoleucine 0.938mg 1.008mg 0%
Leucine 1.697mg 1.847mg 0%
Lysine 1.459mg 1.664mg 0%
Methionine 0.32mg 0.286mg 0%
Phenylalanine 1.149mg 1.443mg 0%
Valine 1.112mg 1.237mg 0%
Histidine 0.592mg 0.695mg 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
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Contains more WaterWater +21.5%
Contains more ProteinProtein +12.3%
Contains more FatsFats +27.8%
~equal in Carbs ~62.62g
~equal in Other ~3.32g

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
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
Contains less Sat. FatSaturated fat -33.3%
Contains more Mono. FatMonounsaturated fat +106.4%
~equal in Polyunsaturated fat ~0.384g

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.