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  6. Black turtle bean vs. Lupin Bean

Black turtle bean vs. Lupin Bean — In-Depth Nutrition Comparison

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The main differences between black turtle bean and lupin Bean

  • Black turtle bean is richer in fiber, iron, vitamin B1, folate, potassium, and vitamin B6, yet lupin Bean is richer in manganese, zinc, and monounsaturated fat.
  • Daily need coverage for fiber for black turtle bean is 22% higher.
  • Black turtle bean contains 9 times more vitamin B6 than lupin Bean. Black turtle bean contains 0.077mg of vitamin B6, while lupin Bean contains 0.009mg.

Food types used in this article are Beans, black turtle, mature seeds, cooked, boiled, without salt and Lupins, mature seeds, cooked, boiled, without salt.

Infographic

Black turtle bean vs Lupin 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" 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 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Contains more PotassiumPotassium +76.7%
Contains more IronIron +137.5%
Contains more CopperCopper +16.5%
Contains more PhosphorusPhosphorus +18.8%
Contains less SodiumSodium -25%
Contains more MagnesiumMagnesium +10.2%
Contains more ZincZinc +81.6%
Contains more ManganeseManganese +106.7%
Contains more SeleniumSelenium +116.7%
~equal in Calcium ~51mg

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% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +67.9%
Contains more Vitamin B5Vitamin B5 +38.3%
Contains more Vitamin B6Vitamin B6 +755.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +45.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.053mg
~equal in Vitamin B3 ~0.495mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Lupin Bean DV% diff.
Fiber 8.3g 2.8g 22%
Iron 2.85mg 1.2mg 21%
Protein 8.18g 15.57g 15%
Manganese 0.327mg 0.676mg 15%
Vitamin B1 0.225mg 0.134mg 8%
Folate 86µg 59µg 7%
Choline 32.6mg 6%
Potassium 433mg 245mg 6%
Zinc 0.76mg 1.38mg 6%
Vitamin E 0.87mg 6%
Carbs 24.35g 9.88g 5%
Vitamin B6 0.077mg 0.009mg 5%
Copper 0.269mg 0.231mg 4%
Polyunsaturated fat 0.149g 0.73g 4%
Fats 0.35g 2.92g 4%
Monounsaturated fat 0.03g 1.18g 3%
Phosphorus 152mg 128mg 3%
Vitamin K 3.3µg 3%
Selenium 1.2µg 2.6µg 3%
Saturated fat 0.089g 0.346g 1%
Vitamin B5 0.26mg 0.188mg 1%
Calories 130kcal 119kcal 1%
Magnesium 49mg 54mg 1%
Vitamin C 0mg 1.1mg 1%
Net carbs 16.05g 7.08g N/A
Calcium 55mg 51mg 0%
Sugar 0.32g N/A
Sodium 3mg 4mg 0%
Vitamin B2 0.056mg 0.053mg 0%
Vitamin B3 0.527mg 0.495mg 0%
Tryptophan 0.097mg 0.125mg 0%
Threonine 0.344mg 0.573mg 0%
Isoleucine 0.361mg 0.695mg 0%
Leucine 0.653mg 1.181mg 0%
Lysine 0.562mg 0.832mg 0%
Methionine 0.123mg 0.11mg 0%
Phenylalanine 0.442mg 0.618mg 0%
Valine 0.428mg 0.65mg 0%
Histidine 0.228mg 0.443mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more CarbsCarbs +146.5%
Contains more OtherOther +150.9%
Contains more ProteinProtein +90.3%
Contains more FatsFats +734.3%
~equal in Water ~71.08g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
Contains less Sat. FatSaturated fat -74.3%
Contains more Mono. FatMonounsaturated fat +3833.3%
Contains more Poly. FatPolyunsaturated fat +389.9%

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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/175187/nutrients
  2. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.