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  6. Soursop vs. Black turtle bean

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

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Differences between soursop and black turtle bean

  • Soursop has more vitamin C, while black turtle bean has more folate, copper, iron, vitamin B1, phosphorus, fiber, potassium, magnesium, and zinc.
  • Black turtle bean's daily need coverage for folate is 108% higher.
  • Black turtle bean has a lower glycemic index. The glycemic index of black turtle bean is 20, while the glycemic index of soursop is 32.

The food types used in this comparison are Soursop, raw and Beans, black turtle, mature seeds, raw.

Infographic

Soursop 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 15% 4.2% 25% 23% 29% 2.7% 12% 1.8% 0% 3.3%
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 MagnesiumMagnesium +661.9%
Contains more CalciumCalcium +1042.9%
Contains more PotassiumPotassium +439.6%
Contains more IronIron +1350%
Contains more CopperCopper +1062.8%
Contains more ZincZinc +2100%
Contains more PhosphorusPhosphorus +1529.6%
Contains less SodiumSodium -35.7%
Contains more SeleniumSelenium +433.3%

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 69% 0% 1.6% 0% 18% 12% 17% 15% 14% 0% 1% 11% 4.1%
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 CholineCholine +∞%
Contains more Vitamin EVitamin E +162.5%
Contains more Vitamin B1Vitamin B1 +1185.7%
Contains more Vitamin B2Vitamin B2 +286%
Contains more Vitamin B3Vitamin B3 +117.2%
Contains more Vitamin B5Vitamin B5 +255.3%
Contains more Vitamin B6Vitamin B6 +384.7%
Contains more Vitamin KVitamin K +1300%
Contains more FolateFolate +3071.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soursop Black turtle bean DV% diff.
Folate 14µg 444µg 108%
Copper 0.086mg 1mg 102%
Iron 0.6mg 8.7mg 101%
Vitamin B1 0.07mg 0.9mg 69%
Phosphorus 27mg 440mg 59%
Fiber 3.3g 15.5g 49%
Manganese 1mg 43%
Protein 1g 21.25g 41%
Potassium 278mg 1500mg 36%
Magnesium 21mg 160mg 33%
Vitamin C 20.6mg 0mg 23%
Zinc 0.1mg 2.2mg 19%
Vitamin B6 0.059mg 0.286mg 17%
Carbs 16.84g 63.25g 15%
Calcium 14mg 160mg 15%
Calories 66kcal 339kcal 14%
Vitamin B5 0.253mg 0.899mg 13%
Vitamin B2 0.05mg 0.193mg 11%
Vitamin B3 0.9mg 1.955mg 7%
Selenium 0.6µg 3.2µg 5%
Vitamin K 0.4µg 5.6µg 4%
Polyunsaturated fat 0.069g 0.387g 2%
Vitamin E 0.08mg 0.21mg 1%
Choline 7.6mg 1%
Saturated fat 0.051g 0.232g 1%
Fats 0.3g 0.9g 1%
Net carbs 13.54g 47.75g N/A
Sugar 13.54g 2.12g N/A
Sodium 14mg 9mg 0%
Monounsaturated fat 0.09g 0.078g 0%
Tryptophan 0.011mg 0.252mg 0%
Threonine 0.894mg 0%
Isoleucine 0.938mg 0%
Leucine 1.697mg 0%
Lysine 0.06mg 1.459mg 0%
Methionine 0.007mg 0.32mg 0%
Phenylalanine 1.149mg 0%
Valine 1.112mg 0%
Histidine 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 81%
Protein: 1 g
Fats: 0.3 g
Carbs: 16.84 g
Water: 81.16 g
Other: 0.7 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 WaterWater +637.8%
Contains more ProteinProtein +2025%
Contains more FatsFats +200%
Contains more CarbsCarbs +275.6%
Contains more OtherOther +414.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 43% 33%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.09 g
Polyunsaturated fat: Poly. Fat 0.069 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 less Sat. FatSaturated fat -78%
Contains more Mono. FatMonounsaturated fat +15.4%
Contains more Poly. FatPolyunsaturated fat +460.9%

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. Soursop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167761/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.