Black turtle bean vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison
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A recap on differences between black turtle bean and yardlong bean (Asparagus bean) raw
- Black turtle bean is higher in copper, iron, folate, vitamin B1, phosphorus, potassium, manganese, magnesium, and vitamin B6, yet yardlong bean (Asparagus bean) raw is higher in vitamin C.
- Black turtle bean covers your daily copper needs 106% more than yardlong bean (Asparagus bean) raw.
- Black turtle bean contains 19 times more iron than yardlong bean (Asparagus bean) raw. While black turtle bean contains 8.7mg of iron, yardlong bean (Asparagus bean) raw contains only 0.47mg.
- The glycemic index of black turtle bean is lower.
Food varieties used in this article are Beans, black turtle, mature seeds, raw and Yardlong bean, raw.
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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 | +263.6% |
| Contains more CalciumCalcium | +220% |
| Contains more PotassiumPotassium | +525% |
| Contains more IronIron | +1751.1% |
| Contains more CopperCopper | +1983.3% |
| Contains more ZincZinc | +494.6% |
| Contains more PhosphorusPhosphorus | +645.8% |
| Contains more ManganeseManganese | +387.8% |
| Contains more SeleniumSelenium | +113.3% |
| Contains less SodiumSodium | -55.6% |
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 | +741.1% |
| Contains more Vitamin B2Vitamin B2 | +75.5% |
| Contains more Vitamin B3Vitamin B3 | +376.8% |
| Contains more Vitamin B5Vitamin B5 | +1534.5% |
| Contains more Vitamin B6Vitamin B6 | +1091.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +616.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
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:
2.8 g
Fats:
0.4 g
Carbs:
8.35 g
Water:
87.85 g
Other:
0.6 g
| Contains more ProteinProtein | +658.9% |
| Contains more FatsFats | +125% |
| Contains more CarbsCarbs | +657.5% |
| Contains more OtherOther | +500% |
| Contains more WaterWater | +698.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.078 g
Polyunsaturated fat:
Poly. Fat
0.387 g
Saturated fat:
Sat. Fat
0.105 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.169 g
| Contains more Mono. FatMonounsaturated fat | +116.7% |
| Contains more Poly. FatPolyunsaturated fat | +129% |
| Contains less Sat. FatSaturated fat | -54.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 1mg | 0.048mg | 106% |
| Iron | 8.7mg | 0.47mg | 103% |
| Folate | 444µg | 62µg | 96% |
| Vitamin B1 | 0.9mg | 0.107mg | 66% |
| Fiber | 15.5g | 62% | |
| Phosphorus | 440mg | 59mg | 54% |
| Protein | 21.25g | 2.8g | 37% |
| Potassium | 1500mg | 240mg | 37% |
| Manganese | 1mg | 0.205mg | 35% |
| Magnesium | 160mg | 44mg | 28% |
| Vitamin C | 0mg | 18.8mg | 21% |
| Vitamin B6 | 0.286mg | 0.024mg | 20% |
| Carbs | 63.25g | 8.35g | 18% |
| Zinc | 2.2mg | 0.37mg | 17% |
| Vitamin B5 | 0.899mg | 0.055mg | 17% |
| Calories | 339kcal | 47kcal | 15% |
| Calcium | 160mg | 50mg | 11% |
| Vitamin B3 | 1.955mg | 0.41mg | 10% |
| Vitamin B2 | 0.193mg | 0.11mg | 6% |
| Vitamin A | 0µg | 43µg | 5% |
| Vitamin K | 5.6µg | 5% | |
| Selenium | 3.2µg | 1.5µg | 3% |
| Vitamin E | 0.21mg | 1% | |
| Fats | 0.9g | 0.4g | 1% |
| Saturated fat | 0.232g | 0.105g | 1% |
| Polyunsaturated fat | 0.387g | 0.169g | 1% |
| Net carbs | 47.75g | 8.35g | N/A |
| Sugar | 2.12g | N/A | |
| Sodium | 9mg | 4mg | 0% |
| Monounsaturated fat | 0.078g | 0.036g | 0% |
| Tryptophan | 0.252mg | 0.032mg | 0% |
| Threonine | 0.894mg | 0.104mg | 0% |
| Isoleucine | 0.938mg | 0.15mg | 0% |
| Leucine | 1.697mg | 0.2mg | 0% |
| Lysine | 1.459mg | 0.184mg | 0% |
| Methionine | 0.32mg | 0.04mg | 0% |
| Phenylalanine | 1.149mg | 0.154mg | 0% |
| Valine | 1.112mg | 0.162mg | 0% |
| Histidine | 0.592mg | 0.09mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
15%
Minerals Daily Need Coverage Score
135%
17%
Comparison summary
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 2.12g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 0.127g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw is cheaper (difference - $1.6)
Which food is lower in glycemic index?
Black turtle bean is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)