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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 from 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.
Contains more Calcium +73.1%
Contains more Iron +80.5%
Contains more Magnesium +75%
Contains more Phosphorus +60%
Contains more Potassium +19.8%
Contains less Sodium -77.8%
Contains more Zinc +122.3%
Contains more Copper +65.8%
Contains more Manganese +151.7%
Contains more Selenium +456.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Contains more Calcium +73.1%
Contains more Iron +80.5%
Contains more Magnesium +75%
Contains more Phosphorus +60%
Contains more Potassium +19.8%
Contains less Sodium -77.8%
Contains more Zinc +122.3%
Contains more Copper +65.8%
Contains more Manganese +151.7%
Contains more Selenium +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.
:
Contains more Vitamin A +29.4%
Contains more Vitamin E +304.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +350.8%
Contains more Vitamin B6 +31.8%
Contains more Vitamin K +739.3%
Contains more Vitamin B3 +20.5%
Contains more Vitamin B5 +13.4%
Contains more Folate +18.4%
Equal in Vitamin B1 - 0.9
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 64% 118%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 0% 14%
Contains more Vitamin A +29.4%
Contains more Vitamin E +304.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +350.8%
Contains more Vitamin B6 +31.8%
Contains more Vitamin K +739.3%
Contains more Vitamin B3 +20.5%
Contains more Vitamin B5 +13.4%
Contains more Folate +18.4%
Equal in Vitamin B1 - 0.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +71.7%
Contains more Fats +2115.6%
Contains more Other +35.3%
Contains more Carbs +109.7%
Contains more Water +28.8%
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 Protein +71.7%
Contains more Fats +2115.6%
Contains more Other +35.3%
Contains more Carbs +109.7%
Contains more Water +28.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +5546.2%
Contains more Polyunsaturated fat +2808.3%
Contains less Saturated Fat -92%
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Contains more Monounsaturated Fat +5546.2%
Contains more Polyunsaturated fat +2808.3%
Contains less Saturated Fat -92%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean raw Black turtle bean
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Black turtle bean Opinion
Net carbs 20.86g 47.75g Black turtle bean
Protein 36.49g 21.25g Soybean raw
Fats 19.94g 0.9g Soybean raw
Carbs 30.16g 63.25g Black turtle bean
Calories 446kcal 339kcal Soybean raw
Sugar 7.33g 2.12g Black turtle bean
Fiber 9.3g 15.5g Black turtle bean
Calcium 277mg 160mg Soybean raw
Iron 15.7mg 8.7mg Soybean raw
Magnesium 280mg 160mg Soybean raw
Phosphorus 704mg 440mg Soybean raw
Potassium 1797mg 1500mg Soybean raw
Sodium 2mg 9mg Soybean raw
Zinc 4.89mg 2.2mg Soybean raw
Copper 1.658mg 1mg Soybean raw
Manganese 2.517mg 1mg Soybean raw
Selenium 17.8µg 3.2µg Soybean raw
Vitamin A 22IU 17IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg 0.21mg Soybean raw
Vitamin C 6mg 0mg Soybean raw
Vitamin B1 0.874mg 0.9mg Black turtle bean
Vitamin B2 0.87mg 0.193mg Soybean raw
Vitamin B3 1.623mg 1.955mg Black turtle bean
Vitamin B5 0.793mg 0.899mg Black turtle bean
Vitamin B6 0.377mg 0.286mg Soybean raw
Folate 375µg 444µg Black turtle bean
Choline 115.9mg Soybean raw
Vitamin K 47µg 5.6µg Soybean raw
Tryptophan 0.591mg 0.252mg Soybean raw
Threonine 1.766mg 0.894mg Soybean raw
Isoleucine 1.971mg 0.938mg Soybean raw
Leucine 3.309mg 1.697mg Soybean raw
Lysine 2.706mg 1.459mg Soybean raw
Methionine 0.547mg 0.32mg Soybean raw
Phenylalanine 2.122mg 1.149mg Soybean raw
Valine 2.029mg 1.112mg Soybean raw
Histidine 1.097mg 0.592mg Soybean raw
Saturated Fat 2.884g 0.232g Black turtle bean
Monounsaturated Fat 4.404g 0.078g Soybean raw
Polyunsaturated fat 11.255g 0.387g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Black turtle bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
83%
Soybean raw
60%
Black turtle bean
Minerals Daily Need Coverage Score
244%
Soybean raw
135%
Black turtle bean

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 5.21g)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 2.652g)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $1.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.