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  6. Black turtle bean vs. Soybean raw

Black turtle bean vs. Soybean raw — In-Depth Nutrition Comparison

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The main differences between black turtle bean and soybean raw

  • Black turtle bean is richer in fiber, yet soybean raw is richer in iron, copper, manganese, vitamin B2, phosphorus, vitamin K, magnesium, selenium, and zinc.
  • Daily need coverage for iron for soybean raw is 88% higher.
  • Black turtle bean contains 2 times more fiber than soybean raw. Black turtle bean contains 15.5g of fiber, while soybean raw 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 raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +73.1%
Contains more PotassiumPotassium +19.8%
Contains more IronIron +80.5%
Contains more CopperCopper +65.8%
Contains more ZincZinc +122.3%
Contains more PhosphorusPhosphorus +60%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +151.7%
Contains more SeleniumSelenium +456.3%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin B3Vitamin B3 +20.5%
Contains more Vitamin B5Vitamin B5 +13.4%
Contains more FolateFolate +18.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +304.8%
Contains more Vitamin B2Vitamin B2 +350.8%
Contains more Vitamin B6Vitamin B6 +31.8%
Contains more Vitamin KVitamin K +739.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.874mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Soybean raw DV% diff.
Iron 8.7mg 15.7mg 88%
Copper 1mg 1.658mg 73%
Polyunsaturated fat 0.387g 11.255g 72%
Manganese 1mg 2.517mg 66%
Vitamin B2 0.193mg 0.87mg 52%
Phosphorus 440mg 704mg 38%
Vitamin K 5.6µg 47µg 35%
Protein 21.25g 36.49g 30%
Magnesium 160mg 280mg 29%
Fats 0.9g 19.94g 29%
Selenium 3.2µg 17.8µg 27%
Fiber 15.5g 9.3g 25%
Zinc 2.2mg 4.89mg 24%
Choline 115.9mg 21%
Folate 444µg 375µg 17%
Calcium 160mg 277mg 12%
Saturated fat 0.232g 2.884g 12%
Carbs 63.25g 30.16g 11%
Monounsaturated fat 0.078g 4.404g 11%
Potassium 1500mg 1797mg 9%
Vitamin C 0mg 6mg 7%
Vitamin B6 0.286mg 0.377mg 7%
Calories 339kcal 446kcal 5%
Vitamin E 0.21mg 0.85mg 4%
Vitamin B1 0.9mg 0.874mg 2%
Vitamin B5 0.899mg 0.793mg 2%
Vitamin B3 1.955mg 1.623mg 2%
Net carbs 47.75g 20.86g N/A
Sugar 2.12g 7.33g N/A
Sodium 9mg 2mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.252mg 0.591mg 0%
Threonine 0.894mg 1.766mg 0%
Isoleucine 0.938mg 1.971mg 0%
Leucine 1.697mg 3.309mg 0%
Lysine 1.459mg 2.706mg 0%
Methionine 0.32mg 0.547mg 0%
Phenylalanine 1.149mg 2.122mg 0%
Valine 1.112mg 2.029mg 0%
Histidine 0.592mg 1.097mg 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more CarbsCarbs +109.7%
Contains more WaterWater +28.8%
Contains more ProteinProtein +71.7%
Contains more FatsFats +2115.6%
Contains more OtherOther +35.3%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -92%
Contains more Mono. FatMonounsaturated fat +5546.2%
Contains more Poly. FatPolyunsaturated fat +2808.3%

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. Soybean raw - 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.