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Black turtle bean vs Adzuki bean - In-Depth Nutrition Comparison

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How are Black turtle bean and Adzuki bean different?

  • Black turtle bean is higher in Iron, and Vitamin B1, however Adzuki bean is richer in Manganese, Zinc, and Folate.
  • Daily need coverage for Manganese from Adzuki bean is 11% higher.
  • Black turtle bean contains 2 times more Calcium than Adzuki bean. While Black turtle bean contains 55mg of Calcium, Adzuki bean contains only 28mg.

Beans, black turtle, mature seeds, cooked, boiled, without salt and Beans, adzuki, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Black turtle bean vs Adzuki bean infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +42.5%
Contains more Calcium +96.4%
Contains less Sodium -62.5%
Contains more Potassium +22.9%
Contains more Copper +10.8%
Contains more Zinc +132.9%
Contains more Phosphorus +10.5%
Equal in Magnesium - 52
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 17% 39% 35% 90% 21% 66% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 47% 38% 100% 49% 72% 2%
Contains more Iron +42.5%
Contains more Calcium +96.4%
Contains less Sodium -62.5%
Contains more Potassium +22.9%
Contains more Copper +10.8%
Contains more Zinc +132.9%
Contains more Phosphorus +10.5%
Equal in Magnesium - 52

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +95.7%
Contains more Vitamin B2 +14.3%
Contains more Vitamin B3 +36.1%
Contains more Vitamin B5 +65.4%
Contains more Vitamin B6 +24.7%
Contains more Folate +40.7%
Equal in Vitamin A - 6
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 18% 0% 57% 13% 10% 16% 18% 0% 9% 65%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 0% 0% 29% 15% 14% 26% 23% 0% 0% 91%
Contains more Vitamin B1 +95.7%
Contains more Vitamin B2 +14.3%
Contains more Vitamin B3 +36.1%
Contains more Vitamin B5 +65.4%
Contains more Vitamin B6 +24.7%
Contains more Folate +40.7%
Equal in Vitamin A - 6

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Black turtle bean Adzuki bean
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Adzuki bean Opinion
Calories 130kcal 128kcal Black turtle bean
Protein 8.18g 7.52g Black turtle bean
Fats 0.35g 0.1g Black turtle bean
Vitamin C 0mg 0mg
Net carbs 16.05g 17.47g Adzuki bean
Carbs 24.35g 24.77g Adzuki bean
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 2.85mg 2mg Black turtle bean
Calcium 55mg 28mg Black turtle bean
Potassium 433mg 532mg Adzuki bean
Magnesium 49mg 52mg Adzuki bean
Sugar 0.32g g Adzuki bean
Fiber 8.3g 7.3g Black turtle bean
Copper 0.269mg 0.298mg Adzuki bean
Zinc 0.76mg 1.77mg Adzuki bean
Starch g g
Phosphorus 152mg 168mg Adzuki bean
Sodium 3mg 8mg Black turtle bean
Vitamin A 6IU 6IU
Vitamin E 0.87mg mg Black turtle bean
Vitamin D 0µg 0µg
Vitamin B1 0.225mg 0.115mg Black turtle bean
Vitamin B2 0.056mg 0.064mg Adzuki bean
Vitamin B3 0.527mg 0.717mg Adzuki bean
Vitamin B5 0.26mg 0.43mg Adzuki bean
Vitamin B6 0.077mg 0.096mg Adzuki bean
Vitamin B12 0µg 0µg
Vitamin K 3.3µg µg Black turtle bean
Folate 86µg 121µg Adzuki bean
Trans Fat 0g 0g
Saturated Fat 0.089g 0.036g Adzuki bean
Monounsaturated Fat 0.03g 0.009g Black turtle bean
Polyunsaturated fat 0.149g 0.021g Black turtle bean
Tryptophan 0.097mg 0.072mg Black turtle bean
Threonine 0.344mg 0.255mg Black turtle bean
Isoleucine 0.361mg 0.3mg Black turtle bean
Leucine 0.653mg 0.632mg Black turtle bean
Lysine 0.562mg 0.567mg Adzuki bean
Methionine 0.123mg 0.079mg Black turtle bean
Phenylalanine 0.442mg 0.398mg Black turtle bean
Valine 0.428mg 0.387mg Black turtle bean
Histidine 0.228mg 0.198mg Black turtle bean
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Adzuki bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
17
Black turtle bean
16
Adzuki bean
Mineral Summary Score
47
Black turtle bean
49
Adzuki bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
49%
Black turtle bean
45%
Adzuki bean
Carbohydrates
24%
Black turtle bean
25%
Adzuki bean
Fats
2%
Black turtle bean
0%
Adzuki bean

Comparison summary

Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 6)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $0.4)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 0.32g)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.053g)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.