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  6. Black turtle bean vs. Soybean raw

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

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A recap on the differences between black turtle bean and soybean raw

  • Soybean raw is higher than black turtle bean in iron, copper, manganese, phosphorus, folate, vitamin B2, magnesium, vitamin B1, potassium, and zinc.
  • Soybean raw covers your daily iron needs 161% more than black turtle bean.

Food varieties used in this article are Beans, black turtle, mature seeds, cooked, boiled, without salt and Soybeans, mature seeds, raw.

Infographic

Black turtle bean vs Soybean 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 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +471.4%
Contains more CalciumCalcium +403.6%
Contains more PotassiumPotassium +315%
Contains more IronIron +450.9%
Contains more CopperCopper +516.4%
Contains more ZincZinc +543.4%
Contains more PhosphorusPhosphorus +363.2%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +669.7%
Contains more SeleniumSelenium +1383.3%

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.
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +288.4%
Contains more Vitamin B2Vitamin B2 +1453.6%
Contains more Vitamin B3Vitamin B3 +208%
Contains more Vitamin B5Vitamin B5 +205%
Contains more Vitamin B6Vitamin B6 +389.6%
Contains more Vitamin KVitamin K +1324.2%
Contains more FolateFolate +336%
Contains more CholineCholine +255.5%
~equal in Vitamin E ~0.85mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Soybean raw DV% diff.
Iron 2.85mg 15.7mg 161%
Copper 0.269mg 1.658mg 154%
Manganese 0.327mg 2.517mg 95%
Phosphorus 152mg 704mg 79%
Polyunsaturated fat 0.149g 11.255g 74%
Folate 86µg 375µg 72%
Vitamin B2 0.056mg 0.87mg 63%
Protein 8.18g 36.49g 57%
Magnesium 49mg 280mg 55%
Vitamin B1 0.225mg 0.874mg 54%
Potassium 433mg 1797mg 40%
Zinc 0.76mg 4.89mg 38%
Vitamin K 3.3µg 47µg 36%
Fats 0.35g 19.94g 30%
Selenium 1.2µg 17.8µg 30%
Vitamin B6 0.077mg 0.377mg 23%
Calcium 55mg 277mg 22%
Calories 130kcal 446kcal 16%
Choline 32.6mg 115.9mg 15%
Saturated fat 0.089g 2.884g 13%
Monounsaturated fat 0.03g 4.404g 11%
Vitamin B5 0.26mg 0.793mg 11%
Vitamin C 0mg 6mg 7%
Vitamin B3 0.527mg 1.623mg 7%
Fiber 8.3g 9.3g 4%
Carbs 24.35g 30.16g 2%
Net carbs 16.05g 20.86g N/A
Sugar 0.32g 7.33g N/A
Sodium 3mg 2mg 0%
Vitamin E 0.87mg 0.85mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.097mg 0.591mg 0%
Threonine 0.344mg 1.766mg 0%
Isoleucine 0.361mg 1.971mg 0%
Leucine 0.653mg 3.309mg 0%
Lysine 0.562mg 2.706mg 0%
Methionine 0.123mg 0.547mg 0%
Phenylalanine 0.442mg 2.122mg 0%
Valine 0.428mg 2.029mg 0%
Histidine 0.228mg 1.097mg 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +669.8%
Contains more ProteinProtein +346.1%
Contains more FatsFats +5597.1%
Contains more CarbsCarbs +23.9%
Contains more OtherOther +252.9%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Mono. FatMonounsaturated fat +14580%
Contains more Poly. FatPolyunsaturated fat +7453.7%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.