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  6. Black turtle bean vs. Pea soup

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

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A recap on differences between black turtle bean and pea soup

  • Black turtle bean is higher than pea soup in folate, iron, copper, vitamin B1, phosphorus, fiber, potassium, magnesium, manganese, and vitamin B6.
  • Black turtle bean covers your daily folate needs 111% more than pea soup.
  • Black turtle bean contains 23 times more vitamin B1 than pea soup. While black turtle bean contains 0.9mg of vitamin B1, pea soup contains only 0.04mg.
  • The glycemic index of black turtle bean is lower.

Food varieties used in this article are Beans, black turtle, mature seeds, raw and Soup, pea, green, canned, prepared with equal volume water.

Infographic

Black turtle bean vs Pea 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 11% 3.6% 6.3% 27% 49% 17% 20% 44% 32% 20%
Contains more MagnesiumMagnesium +966.7%
Contains more CalciumCalcium +1233.3%
Contains more PotassiumPotassium +2012.7%
Contains more IronIron +1091.8%
Contains more CopperCopper +584.9%
Contains more ZincZinc +243.8%
Contains more PhosphorusPhosphorus +836.2%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +308.2%
Contains more SeleniumSelenium +12.5%

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 2% 1% 1.8% 0% 10% 5.8% 8.7% 2.9% 4.6% 0% 0.5% 0.75% 7.2%
Contains more Vitamin EVitamin E +133.3%
Contains more Vitamin B1Vitamin B1 +2150%
Contains more Vitamin B2Vitamin B2 +672%
Contains more Vitamin B3Vitamin B3 +323.2%
Contains more Vitamin B5Vitamin B5 +1734.7%
Contains more Vitamin B6Vitamin B6 +1330%
Contains more Vitamin KVitamin K +2700%
Contains more FolateFolate +44300%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Pea soup DV% diff.
Folate 444µg 1µg 111%
Iron 8.7mg 0.73mg 100%
Copper 1mg 0.146mg 95%
Vitamin B1 0.9mg 0.04mg 72%
Phosphorus 440mg 47mg 56%
Fiber 15.5g 1.9g 54%
Potassium 1500mg 71mg 42%
Protein 21.25g 3.2g 36%
Magnesium 160mg 15mg 35%
Manganese 1mg 0.245mg 33%
Vitamin B6 0.286mg 0.02mg 20%
Carbs 63.25g 9.88g 18%
Vitamin B5 0.899mg 0.049mg 17%
Calcium 160mg 12mg 15%
Calories 339kcal 61kcal 14%
Sodium 9mg 336mg 14%
Zinc 2.2mg 0.64mg 14%
Vitamin B2 0.193mg 0.025mg 13%
Vitamin B3 1.955mg 0.462mg 9%
Vitamin K 5.6µg 0.2µg 5%
Polyunsaturated fat 0.387g 0.142g 2%
Choline 13.2mg 2%
Vitamin C 0mg 0.6mg 1%
Selenium 3.2µg 3.6µg 1%
Saturated fat 0.232g 0.524g 1%
Monounsaturated fat 0.078g 0.372g 1%
Vitamin E 0.21mg 0.09mg 1%
Fats 0.9g 1.09g 0%
Net carbs 47.75g 7.98g N/A
Sugar 2.12g 3.19g N/A
Vitamin A 0µg 3µg 0%
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
3% 10% 85%
Protein: 3.2 g
Fats: 1.09 g
Carbs: 9.88 g
Water: 84.55 g
Other: 1.28 g
Contains more ProteinProtein +564.1%
Contains more CarbsCarbs +540.2%
Contains more OtherOther +181.3%
Contains more FatsFats +21.1%
Contains more WaterWater +668.6%

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
50% 36% 14%
Saturated fat: Sat. Fat 0.524 g
Monounsaturated fat: Mono. Fat 0.372 g
Polyunsaturated fat: Poly. Fat 0.142 g
Contains less Sat. FatSaturated fat -55.7%
Contains more Poly. FatPolyunsaturated fat +172.5%
Contains more Mono. FatMonounsaturated fat +376.9%

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. Pea soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174561/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.