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Black turtle bean vs Soybean - In-Depth Nutrition Comparison

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The main differences between Black turtle bean and Soybean

  • Black turtle bean is richer in Fiber, yet Soybean is richer in Iron, Copper, Manganese, Vitamin B2, Phosphorus, Vitamin K, Magnesium, Selenium, and Zinc.
  • Daily need coverage for Iron from Soybean is 88% higher.
  • Black turtle bean contains 2 times more Fiber than Soybean. Black turtle bean contains 15.5g of Fiber, while Soybean contains 9.3g.

Food types used in this article are Beans, black turtle, mature seeds, raw and Soybeans, mature seeds, raw.

Infographic

Black turtle bean vs Soybean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +73.1%
Contains more Iron +80.5%
Contains more Magnesium +75%
Contains more Phosphorus +60%
Contains more Potassium +19.8%
Contains less Sodium -77.8%
Contains more Zinc +122.3%
Contains more Copper +65.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 327% 115% 189% 133% 2% 60% 334%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Contains more Calcium +73.1%
Contains more Iron +80.5%
Contains more Magnesium +75%
Contains more Phosphorus +60%
Contains more Potassium +19.8%
Contains less Sodium -77.8%
Contains more Zinc +122.3%
Contains more Copper +65.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B3 +20.5%
Contains more Vitamin B5 +13.4%
Contains more Folate +18.4%
Contains more Vitamin A +29.4%
Contains more Vitamin E +304.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +350.8%
Contains more Vitamin B6 +31.8%
Contains more Vitamin K +739.3%
Equal in Vitamin B1 - 0.874
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Contains more Vitamin B3 +20.5%
Contains more Vitamin B5 +13.4%
Contains more Folate +18.4%
Contains more Vitamin A +29.4%
Contains more Vitamin E +304.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +350.8%
Contains more Vitamin B6 +31.8%
Contains more Vitamin K +739.3%
Equal in Vitamin B1 - 0.874

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Black turtle bean Soybean
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Soybean Opinion
Net carbs 47.75g 20.86g Black turtle bean
Protein 21.25g 36.49g Soybean
Fats 0.9g 19.94g Soybean
Carbs 63.25g 30.16g Black turtle bean
Calories 339kcal 446kcal Soybean
Starch g g
Fructose g g
Sugar 2.12g 7.33g Black turtle bean
Fiber 15.5g 9.3g Black turtle bean
Calcium 160mg 277mg Soybean
Iron 8.7mg 15.7mg Soybean
Magnesium 160mg 280mg Soybean
Phosphorus 440mg 704mg Soybean
Potassium 1500mg 1797mg Soybean
Sodium 9mg 2mg Soybean
Zinc 2.2mg 4.89mg Soybean
Copper 1mg 1.658mg Soybean
Vitamin A 17IU 22IU Soybean
Vitamin E 0.21mg 0.85mg Soybean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6mg Soybean
Vitamin B1 0.9mg 0.874mg Black turtle bean
Vitamin B2 0.193mg 0.87mg Soybean
Vitamin B3 1.955mg 1.623mg Black turtle bean
Vitamin B5 0.899mg 0.793mg Black turtle bean
Vitamin B6 0.286mg 0.377mg Soybean
Folate 444µg 375µg Black turtle bean
Vitamin B12 0µg 0µg
Vitamin K 5.6µg 47µg Soybean
Tryptophan 0.252mg 0.591mg Soybean
Threonine 0.894mg 1.766mg Soybean
Isoleucine 0.938mg 1.971mg Soybean
Leucine 1.697mg 3.309mg Soybean
Lysine 1.459mg 2.706mg Soybean
Methionine 0.32mg 0.547mg Soybean
Phenylalanine 1.149mg 2.122mg Soybean
Valine 1.112mg 2.029mg Soybean
Histidine 0.592mg 1.097mg Soybean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.232g 2.884g Black turtle bean
Monounsaturated Fat 0.078g 4.404g Soybean
Polyunsaturated fat 0.387g 11.255g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Soybean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
65
Black turtle bean
85
Soybean
Mineral Summary Score
150
Black turtle bean
252
Soybean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
128%
Black turtle bean
219%
Soybean
Carbohydrates
63%
Black turtle bean
30%
Soybean
Fats
4%
Black turtle bean
92%
Soybean

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 5.21g)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 2.652g)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $1.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.