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  6. Soup beans vs. Black turtle bean

Soup beans vs. Black turtle bean — In-Depth Nutrition Comparison

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Summary of differences between soup beans and black turtle bean

  • Soup beans have more vitamin A; however, black turtle bean is higher in folate, copper, iron, vitamin B1, phosphorus, fiber, potassium, magnesium, and manganese.
  • Black turtle bean covers your daily need for folate, 108% more than soup beans.
  • Soup beans have 96 times more vitamin A than black turtle bean. While soup beans have 1626IU of vitamin A, black turtle bean has only 17IU.
  • The glycemic index of soup beans is higher.

These are the specific foods used in this comparison Soup, bean with ham, canned, chunky, ready-to-serve and Beans, black turtle, mature seeds, raw.

Infographic

Soup beans vs Black turtle 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more SeleniumSelenium +115.6%
Contains more MagnesiumMagnesium +742.1%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +757.1%
Contains more IronIron +554.1%
Contains more CopperCopper +525%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +645.8%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +244.8%

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +1400%
Contains more Vitamin B2Vitamin B2 +221.7%
Contains more Vitamin B3Vitamin B3 +179.3%
Contains more Vitamin B5Vitamin B5 +2147.5%
Contains more Vitamin B6Vitamin B6 +472%
Contains more FolateFolate +3600%
~equal in Vitamin D ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Soup beans Black turtle bean DV% diff.
Folate 12µg 444µg 108%
Copper 0.16mg 1mg 93%
Iron 1.33mg 8.7mg 92%
Vitamin B1 0.06mg 0.9mg 70%
Phosphorus 59mg 440mg 54%
Fiber 4.6g 15.5g 44%
Potassium 175mg 1500mg 39%
Magnesium 19mg 160mg 34%
Protein 5.19g 21.25g 32%
Manganese 0.29mg 1mg 31%
Vitamin B6 0.05mg 0.286mg 18%
Carbs 11.16g 63.25g 17%
Vitamin B5 0.04mg 0.899mg 17%
Sodium 400mg 9mg 17%
Zinc 0.44mg 2.2mg 16%
Calcium 32mg 160mg 13%
Calories 95kcal 339kcal 12%
Vitamin B2 0.06mg 0.193mg 10%
Vitamin A 81µg 0µg 9%
Vitamin B3 0.7mg 1.955mg 8%
Selenium 6.9µg 3.2µg 7%
Saturated fat 1.37g 0.232g 5%
Vitamin K 5.6µg 5%
Fats 3.5g 0.9g 4%
Monounsaturated fat 1.58g 0.078g 4%
Cholesterol 9mg 0mg 3%
Vitamin C 1.8mg 0mg 2%
Vitamin E 0.21mg 1%
Vitamin B12 0.03µg 0µg 1%
Net carbs 6.56g 47.75g N/A
Sugar 2.12g N/A
Polyunsaturated fat 0.39g 0.387g 0%
Tryptophan 0.252mg 0%
Threonine 0.894mg 0%
Isoleucine 0.938mg 0%
Leucine 1.697mg 0%
Lysine 1.459mg 0%
Methionine 0.32mg 0%
Phenylalanine 1.149mg 0%
Valine 1.112mg 0%
Histidine 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +288.9%
Contains more WaterWater +614.8%
Contains more ProteinProtein +309.4%
Contains more CarbsCarbs +466.8%
Contains more OtherOther +136.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +1925.6%
Contains less Sat. FatSaturated fat -83.1%
~equal in Polyunsaturated fat ~0.387g

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.