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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 from 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% 1% 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% 1.3% 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 +29.4%
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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle bean Soybean raw
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 raw Opinion
Calories 339kcal 446kcal Soybean raw
Protein 21.25g 36.49g Soybean raw
Fats 0.9g 19.94g Soybean raw
Vitamin C 0mg 6mg Soybean raw
Net carbs 47.75g 20.86g Black turtle bean
Carbs 63.25g 30.16g Black turtle bean
Magnesium 160mg 280mg Soybean raw
Calcium 160mg 277mg Soybean raw
Potassium 1500mg 1797mg Soybean raw
Iron 8.7mg 15.7mg Soybean raw
Sugar 2.12g 7.33g Black turtle bean
Fiber 15.5g 9.3g Black turtle bean
Copper 1mg 1.658mg Soybean raw
Zinc 2.2mg 4.89mg Soybean raw
Phosphorus 440mg 704mg Soybean raw
Sodium 9mg 2mg Soybean raw
Vitamin A 17IU 22IU Soybean raw
Vitamin A RAE 0µg 1µg Soybean raw
Vitamin E 0.21mg 0.85mg Soybean raw
Manganese 1mg 2.517mg Soybean raw
Selenium 3.2µg 17.8µg Soybean raw
Vitamin B1 0.9mg 0.874mg Black turtle bean
Vitamin B2 0.193mg 0.87mg Soybean raw
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 raw
Vitamin K 5.6µg 47µg Soybean raw
Folate 444µg 375µg Black turtle bean
Choline 115.9mg Soybean raw
Saturated Fat 0.232g 2.884g Black turtle bean
Monounsaturated Fat 0.078g 4.404g Soybean raw
Polyunsaturated fat 0.387g 11.255g Soybean raw
Tryptophan 0.252mg 0.591mg Soybean raw
Threonine 0.894mg 1.766mg Soybean raw
Isoleucine 0.938mg 1.971mg Soybean raw
Leucine 1.697mg 3.309mg Soybean raw
Lysine 1.459mg 2.706mg Soybean raw
Methionine 0.32mg 0.547mg Soybean raw
Phenylalanine 1.149mg 2.122mg Soybean raw
Valine 1.112mg 2.029mg Soybean raw
Histidine 0.592mg 1.097mg Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Soybean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
60%
Black turtle bean
83%
Soybean raw
Minerals Daily Need Coverage Score
135%
Black turtle bean
244%
Soybean raw

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Soybean raw
Soybean raw 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

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.