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  6. Soybean raw vs. Black turtle bean

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

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The main differences between soybean raw and black turtle bean

  • Soybean raw is richer in iron, copper, manganese, vitamin B2, phosphorus, vitamin K, magnesium, selenium, and zinc, yet black turtle bean is richer in fiber.
  • Daily need coverage for iron for soybean raw is 88% higher.
  • Soybean raw contains 8 times more vitamin K than black turtle bean. Soybean raw contains 47µg of vitamin K, while black turtle bean contains 5.6µg.

Food types used in this article are Soybeans, mature seeds, raw and Beans, black turtle, mature seeds, raw.

Infographic

Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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 +75%
Contains more CalciumCalcium +73.1%
Contains more PotassiumPotassium +19.8%
Contains more IronIron +80.5%
Contains more CopperCopper +65.8%
Contains more ZincZinc +122.3%
Contains more PhosphorusPhosphorus +60%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +151.7%
Contains more SeleniumSelenium +456.3%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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 EVitamin E +304.8%
Contains more Vitamin B2Vitamin B2 +350.8%
Contains more Vitamin B6Vitamin B6 +31.8%
Contains more Vitamin KVitamin K +739.3%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +20.5%
Contains more Vitamin B5Vitamin B5 +13.4%
Contains more FolateFolate +18.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.9mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Black turtle bean DV% diff.
Iron 15.7mg 8.7mg 88%
Copper 1.658mg 1mg 73%
Polyunsaturated fat 11.255g 0.387g 72%
Manganese 2.517mg 1mg 66%
Vitamin B2 0.87mg 0.193mg 52%
Phosphorus 704mg 440mg 38%
Vitamin K 47µg 5.6µg 35%
Protein 36.49g 21.25g 30%
Magnesium 280mg 160mg 29%
Fats 19.94g 0.9g 29%
Selenium 17.8µg 3.2µg 27%
Fiber 9.3g 15.5g 25%
Zinc 4.89mg 2.2mg 24%
Choline 115.9mg 21%
Folate 375µg 444µg 17%
Calcium 277mg 160mg 12%
Saturated fat 2.884g 0.232g 12%
Carbs 30.16g 63.25g 11%
Monounsaturated fat 4.404g 0.078g 11%
Potassium 1797mg 1500mg 9%
Vitamin C 6mg 0mg 7%
Vitamin B6 0.377mg 0.286mg 7%
Calories 446kcal 339kcal 5%
Vitamin E 0.85mg 0.21mg 4%
Vitamin B1 0.874mg 0.9mg 2%
Vitamin B5 0.793mg 0.899mg 2%
Vitamin B3 1.623mg 1.955mg 2%
Net carbs 20.86g 47.75g N/A
Sugar 7.33g 2.12g N/A
Sodium 2mg 9mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.591mg 0.252mg 0%
Threonine 1.766mg 0.894mg 0%
Isoleucine 1.971mg 0.938mg 0%
Leucine 3.309mg 1.697mg 0%
Lysine 2.706mg 1.459mg 0%
Methionine 0.547mg 0.32mg 0%
Phenylalanine 2.122mg 1.149mg 0%
Valine 2.029mg 1.112mg 0%
Histidine 1.097mg 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +71.7%
Contains more FatsFats +2115.6%
Contains more OtherOther +35.3%
Contains more CarbsCarbs +109.7%
Contains more WaterWater +28.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 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 +5546.2%
Contains more Poly. FatPolyunsaturated fat +2808.3%
Contains less Sat. FatSaturated fat -92%

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