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  6. Black turtle bean vs. Soup beans

Black turtle bean vs. Soup beans — In-Depth Nutrition Comparison

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Summary of differences between black turtle bean and soup beans

  • Black turtle bean has more folate, copper, iron, vitamin B1, phosphorus, fiber, potassium, magnesium, and manganese; however, soup beans are higher in vitamin A.
  • Black turtle bean covers your daily need for folate, 108% more than soup beans.
  • Black turtle bean has 15 times more vitamin B1 than soup beans. While black turtle bean has 0.9mg of vitamin B1, soup beans have only 0.06mg.
  • The glycemic index of soup beans is higher.

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

Infographic

Black turtle bean vs Soup beans 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Contains more MagnesiumMagnesium +742.1%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +757.1%
Contains more IronIron +554.1%
Contains more CopperCopper +525%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +645.8%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +244.8%
Contains more SeleniumSelenium +115.6%

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1400%
Contains more Vitamin B2Vitamin B2 +221.7%
Contains more Vitamin B3Vitamin B3 +179.3%
Contains more Vitamin B5Vitamin B5 +2147.5%
Contains more Vitamin B6Vitamin B6 +472%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3600%
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 Soup beans DV% diff.
Folate 444µg 12µg 108%
Copper 1mg 0.16mg 93%
Iron 8.7mg 1.33mg 92%
Vitamin B1 0.9mg 0.06mg 70%
Phosphorus 440mg 59mg 54%
Fiber 15.5g 4.6g 44%
Potassium 1500mg 175mg 39%
Magnesium 160mg 19mg 34%
Protein 21.25g 5.19g 32%
Manganese 1mg 0.29mg 31%
Vitamin B6 0.286mg 0.05mg 18%
Carbs 63.25g 11.16g 17%
Vitamin B5 0.899mg 0.04mg 17%
Sodium 9mg 400mg 17%
Zinc 2.2mg 0.44mg 16%
Calcium 160mg 32mg 13%
Calories 339kcal 95kcal 12%
Vitamin B2 0.193mg 0.06mg 10%
Vitamin A 0µg 81µg 9%
Vitamin B3 1.955mg 0.7mg 8%
Selenium 3.2µg 6.9µg 7%
Saturated fat 0.232g 1.37g 5%
Vitamin K 5.6µg 5%
Fats 0.9g 3.5g 4%
Monounsaturated fat 0.078g 1.58g 4%
Cholesterol 0mg 9mg 3%
Vitamin C 0mg 1.8mg 2%
Vitamin E 0.21mg 1%
Vitamin B12 0µg 0.03µg 1%
Net carbs 47.75g 6.56g N/A
Sugar 2.12g N/A
Polyunsaturated fat 0.387g 0.39g 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
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Contains more ProteinProtein +309.4%
Contains more CarbsCarbs +466.8%
Contains more OtherOther +136.8%
Contains more FatsFats +288.9%
Contains more WaterWater +614.8%

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
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
Contains less Sat. FatSaturated fat -83.1%
Contains more Mono. FatMonounsaturated fat +1925.6%
~equal in Polyunsaturated fat ~0.39g

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.