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Black turtle bean vs Yardlong bean (Asparagus bean) - In-Depth Nutrition Comparison

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What are the main differences between Black turtle bean and Yardlong bean (Asparagus bean)?

  • Black turtle bean is richer in Iron, Copper, Phosphorus, Vitamin B1, Folate, Potassium, and Manganese, while Yardlong bean (Asparagus bean) is higher in Vitamin C.
  • Black turtle bean's daily need coverage for Iron is 30% higher.
  • Yardlong bean (Asparagus bean) has 6 times less Copper than Black turtle bean. Black turtle bean has 0.269mg of Copper, while Yardlong bean (Asparagus bean) has 0.048mg.

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

Infographic

Black turtle bean vs Yardlong bean (Asparagus 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 +506.4%
Contains more Magnesium +11.4%
Contains more Phosphorus +157.6%
Contains more Potassium +80.4%
Contains less Sodium -25%
Contains more Zinc +105.4%
Contains more Copper +460.4%
Equal in Calcium - 50
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 107% 35% 66% 39% 1% 21% 90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Contains more Iron +506.4%
Contains more Magnesium +11.4%
Contains more Phosphorus +157.6%
Contains more Potassium +80.4%
Contains less Sodium -25%
Contains more Zinc +105.4%
Contains more Copper +460.4%
Equal in Calcium - 50

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 +110.3%
Contains more Vitamin B3 +28.5%
Contains more Vitamin B5 +372.7%
Contains more Vitamin B6 +220.8%
Contains more Folate +38.7%
Contains more Vitamin A +14316.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +96.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Contains more Vitamin B1 +110.3%
Contains more Vitamin B3 +28.5%
Contains more Vitamin B5 +372.7%
Contains more Vitamin B6 +220.8%
Contains more Folate +38.7%
Contains more Vitamin A +14316.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +96.4%

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 Yardlong bean (Asparagus bean)
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Yardlong bean (Asparagus bean) Opinion
Net carbs 16.05g 8.35g Black turtle bean
Protein 8.18g 2.8g Black turtle bean
Fats 0.35g 0.4g Yardlong bean (Asparagus bean)
Carbs 24.35g 8.35g Black turtle bean
Calories 130kcal 47kcal Black turtle bean
Starch g g
Fructose g g
Sugar 0.32g g Yardlong bean (Asparagus bean)
Fiber 8.3g g Black turtle bean
Calcium 55mg 50mg Black turtle bean
Iron 2.85mg 0.47mg Black turtle bean
Magnesium 49mg 44mg Black turtle bean
Phosphorus 152mg 59mg Black turtle bean
Potassium 433mg 240mg Black turtle bean
Sodium 3mg 4mg Black turtle bean
Zinc 0.76mg 0.37mg Black turtle bean
Copper 0.269mg 0.048mg Black turtle bean
Vitamin A 6IU 865IU Yardlong bean (Asparagus bean)
Vitamin E 0.87mg mg Black turtle bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 18.8mg Yardlong bean (Asparagus bean)
Vitamin B1 0.225mg 0.107mg Black turtle bean
Vitamin B2 0.056mg 0.11mg Yardlong bean (Asparagus bean)
Vitamin B3 0.527mg 0.41mg Black turtle bean
Vitamin B5 0.26mg 0.055mg Black turtle bean
Vitamin B6 0.077mg 0.024mg Black turtle bean
Folate 86µg 62µg Black turtle bean
Vitamin B12 0µg 0µg
Vitamin K 3.3µg µg Black turtle bean
Tryptophan 0.097mg 0.032mg Black turtle bean
Threonine 0.344mg 0.104mg Black turtle bean
Isoleucine 0.361mg 0.15mg Black turtle bean
Leucine 0.653mg 0.2mg Black turtle bean
Lysine 0.562mg 0.184mg Black turtle bean
Methionine 0.123mg 0.04mg Black turtle bean
Phenylalanine 0.442mg 0.154mg Black turtle bean
Valine 0.428mg 0.162mg Black turtle bean
Histidine 0.228mg 0.09mg Black turtle bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.089g 0.105g Black turtle bean
Monounsaturated Fat 0.03g 0.036g Yardlong bean (Asparagus bean)
Polyunsaturated fat 0.149g 0.169g Yardlong bean (Asparagus bean)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Yardlong bean (Asparagus bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
19
Yardlong bean (Asparagus bean)
Mineral Summary Score
47
Black turtle bean
17
Yardlong bean (Asparagus 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
17%
Yardlong bean (Asparagus bean)
Carbohydrates
24%
Black turtle bean
8%
Yardlong bean (Asparagus bean)
Fats
2%
Black turtle bean
2%
Yardlong bean (Asparagus bean)

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 0.32g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $1.6)
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 - 0.016g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
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)

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. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.