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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.

Infographic

Black turtle bean vs Wasabi 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%
Wasabi
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 38% 50% 39% 52% 44% 34% 2.2% 51% 0%
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.
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%
Wasabi
2
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 140% 0.67% 0% 0% 33% 26% 14% 12% 63% 0% 0% 14% 0%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.274mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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
Wasabi
1
5% 24% 69% 2%
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%

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 Wasabi
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Wasabi 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Wasabi
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
23%
Wasabi
Minerals Daily Need Coverage Score
135%
Black turtle bean
36%
Wasabi

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 2.12g)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 0.232g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1.6)

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. Wasabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168583/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.