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Black turtle bean vs. Soybean — In-Depth Nutrition Comparison

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What are the main differences between Black turtle bean and Soybean?

  • Black turtle bean is richer in Fiber, while Soybean is higher in Iron, Manganese, Vitamin B2, Copper, Phosphorus, Vitamin K, Vitamin B6, Selenium, and Magnesium.
  • Soybean's daily need coverage for Iron is 29% higher.

We used Beans, black turtle, mature seeds, cooked, boiled, without salt and Soybeans, mature cooked, boiled, without salt types in this comparison.

Infographic

Black turtle bean vs Soybean 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.
Contains more Calcium +85.5%
Contains more Iron +80.4%
Contains more Magnesium +75.5%
Contains more Phosphorus +61.2%
Contains more Potassium +18.9%
Contains less Sodium -66.7%
Contains more Zinc +51.3%
Contains more Copper +51.3%
Contains more Manganese +152%
Contains more Selenium +508.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Contains more Calcium +85.5%
Contains more Iron +80.4%
Contains more Magnesium +75.5%
Contains more Phosphorus +61.2%
Contains more Potassium +18.9%
Contains less Sodium -66.7%
Contains more Zinc +51.3%
Contains more Copper +51.3%
Contains more Manganese +152%
Contains more Selenium +508.3%

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 E +148.6%
Contains more Vitamin B1 +45.2%
Contains more Vitamin B3 +32.1%
Contains more Vitamin B5 +45.3%
Contains more Folate +59.3%
Contains more Vitamin A +50%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +408.9%
Contains more Vitamin B6 +203.9%
Contains more Choline +45.7%
Contains more Vitamin K +481.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 18% 9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 26% 48%
Contains more Vitamin E +148.6%
Contains more Vitamin B1 +45.2%
Contains more Vitamin B3 +32.1%
Contains more Vitamin B5 +45.3%
Contains more Folate +59.3%
Contains more Vitamin A +50%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +408.9%
Contains more Vitamin B6 +203.9%
Contains more Choline +45.7%
Contains more Vitamin K +481.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +191.3%
Contains more Protein +122.6%
Contains more Fats +2462.9%
Contains more Other +38.4%
Equal in Water - 62.55
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more Carbs +191.3%
Contains more Protein +122.6%
Contains more Fats +2462.9%
Contains more Other +38.4%
Equal in Water - 62.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -93.1%
Contains more Monounsaturated Fat +6503.3%
Contains more Polyunsaturated fat +3298.7%
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Contains less Saturated Fat -93.1%
Contains more Monounsaturated Fat +6503.3%
Contains more Polyunsaturated fat +3298.7%

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

All nutrients comparison - raw data values

Nutrient Black turtle bean Soybean Opinion
Net carbs 16.05g 2.36g Black turtle bean
Protein 8.18g 18.21g Soybean
Fats 0.35g 8.97g Soybean
Carbs 24.35g 8.36g Black turtle bean
Calories 130kcal 172kcal Soybean
Sugar 0.32g 3g Black turtle bean
Fiber 8.3g 6g Black turtle bean
Calcium 55mg 102mg Soybean
Iron 2.85mg 5.14mg Soybean
Magnesium 49mg 86mg Soybean
Phosphorus 152mg 245mg Soybean
Potassium 433mg 515mg Soybean
Sodium 3mg 1mg Soybean
Zinc 0.76mg 1.15mg Soybean
Copper 0.269mg 0.407mg Soybean
Manganese 0.327mg 0.824mg Soybean
Selenium 1.2µg 7.3µg Soybean
Vitamin A 6IU 9IU Soybean
Vitamin E 0.87mg 0.35mg Black turtle bean
Vitamin C 0mg 1.7mg Soybean
Vitamin B1 0.225mg 0.155mg Black turtle bean
Vitamin B2 0.056mg 0.285mg Soybean
Vitamin B3 0.527mg 0.399mg Black turtle bean
Vitamin B5 0.26mg 0.179mg Black turtle bean
Vitamin B6 0.077mg 0.234mg Soybean
Folate 86µg 54µg Black turtle bean
Choline 32.6mg 47.5mg Soybean
Vitamin K 3.3µg 19.2µg Soybean
Tryptophan 0.097mg 0.242mg Soybean
Threonine 0.344mg 0.723mg Soybean
Isoleucine 0.361mg 0.807mg Soybean
Leucine 0.653mg 1.355mg Soybean
Lysine 0.562mg 1.108mg Soybean
Methionine 0.123mg 0.224mg Soybean
Phenylalanine 0.442mg 0.869mg Soybean
Valine 0.428mg 0.831mg Soybean
Histidine 0.228mg 0.449mg Soybean
Saturated Fat 0.089g 1.297g Black turtle bean
Monounsaturated Fat 0.03g 1.981g Soybean
Polyunsaturated fat 0.149g 5.064g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Soybean
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
23%
Soybean
Minerals Daily Need Coverage Score
42%
Black turtle bean
75%
Soybean

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 2.68g)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 1.208g)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $1.8)
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

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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.