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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 from 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
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 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% 0.36% 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% 0.42% 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 +∞%
Contains more Vitamin AVitamin A +16.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.053mg
~equal in Vitamin B3 ~0.495mg
~equal in Vitamin B12 ~0µg

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%

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 Lupin Bean
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Lupin Bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
17%
Black turtle bean
9%
Lupin Bean
Minerals Daily Need Coverage Score
42%
Black turtle bean
39%
Lupin Bean

Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 0.32g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 20)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.257g)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $0.7)
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 richer in minerals?
?
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

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.