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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.

Infographic

Black turtle bean vs Yardlong bean (Asparagus bean) 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
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.
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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
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 +∞%
~equal in Vitamin D ~0µg
~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
3% 8% 88%
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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
34% 12% 55%
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.
Black turtle bean Yardlong bean (Asparagus bean) raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Yardlong bean (Asparagus bean) raw 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?

ok
ok
is better in case of low diet
Black turtle bean Yardlong bean (Asparagus bean) 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
15%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
135%
Black turtle bean
17%
Yardlong bean (Asparagus bean) raw

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 2.12g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 0.127g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $1.6)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 66)
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)

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.