Black turtle bean vs. Wasabi — In-Depth Nutrition Comparison
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What are the main differences between black turtle bean and wasabi?
- Black turtle bean is richer in folate, iron, copper, vitamin B1, phosphorus, fiber, potassium, manganese, and magnesium, yet wasabi is richer in vitamin C.
- Black turtle bean's daily need coverage for folate is 107% higher.
- Black turtle bean has 8 times more iron than wasabi. Black turtle bean has 8.7mg of iron, while wasabi has 1.03mg.
- Black turtle bean has a lower glycemic index than wasabi.
We used Beans, black turtle, mature seeds, raw and Wasabi, root, raw types in this comparison.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +131.9% |
| Contains more CalciumCalcium | +25% |
| Contains more PotassiumPotassium | +164.1% |
| Contains more IronIron | +744.7% |
| Contains more CopperCopper | +545.2% |
| Contains more ZincZinc | +35.8% |
| Contains more PhosphorusPhosphorus | +450% |
| Contains less SodiumSodium | -47.1% |
| Contains more ManganeseManganese | +155.8% |
| Contains more SeleniumSelenium | +∞% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +587% |
| Contains more Vitamin B2Vitamin B2 | +69.3% |
| Contains more Vitamin B3Vitamin B3 | +163.1% |
| Contains more Vitamin B5Vitamin B5 | +342.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2366.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 444µg | 18µg | 107% |
| Iron | 8.7mg | 1.03mg | 96% |
| Copper | 1mg | 0.155mg | 94% |
| Vitamin B1 | 0.9mg | 0.131mg | 64% |
| Phosphorus | 440mg | 80mg | 51% |
| Vitamin C | 0mg | 41.9mg | 47% |
| Protein | 21.25g | 4.8g | 33% |
| Fiber | 15.5g | 7.8g | 31% |
| Potassium | 1500mg | 568mg | 27% |
| Manganese | 1mg | 0.391mg | 26% |
| Magnesium | 160mg | 69mg | 22% |
| Vitamin B5 | 0.899mg | 0.203mg | 14% |
| Carbs | 63.25g | 23.54g | 13% |
| Calories | 339kcal | 109kcal | 12% |
| Vitamin B3 | 1.955mg | 0.743mg | 8% |
| Vitamin B2 | 0.193mg | 0.114mg | 6% |
| Selenium | 3.2µg | 6% | |
| Vitamin K | 5.6µg | 5% | |
| Zinc | 2.2mg | 1.62mg | 5% |
| Polyunsaturated fat | 0.387g | 3% | |
| Calcium | 160mg | 128mg | 3% |
| Vitamin E | 0.21mg | 1% | |
| Vitamin B6 | 0.286mg | 0.274mg | 1% |
| Saturated fat | 0.232g | 1% | |
| Fats | 0.9g | 0.63g | 0% |
| Net carbs | 47.75g | 15.74g | N/A |
| Sugar | 2.12g | N/A | |
| Sodium | 9mg | 17mg | 0% |
| Vitamin A | 0µg | 2µg | 0% |
| Monounsaturated fat | 0.078g | 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
Protein:
21.25 g
Fats:
0.9 g
Carbs:
63.25 g
Water:
11 g
Other:
3.6 g
Protein:
4.8 g
Fats:
0.63 g
Carbs:
23.54 g
Water:
69.11 g
Other:
1.92 g
| Contains more ProteinProtein | +342.7% |
| Contains more FatsFats | +42.9% |
| Contains more CarbsCarbs | +168.7% |
| Contains more OtherOther | +87.5% |
| Contains more WaterWater | +528.3% |