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Soybean vs Black turtle bean - In-Depth Nutrition Comparison

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A recap on differences between Soybean and Black turtle bean

  • Soybean is higher than Black turtle bean in Iron, Copper, Manganese, Phosphorus, Folate, Vitamin B2, Magnesium, Vitamin B1, Potassium, and Zinc.
  • Soybean covers your daily Iron needs 161% more than Black turtle bean.
  • Soybean contains 16 times more Vitamin B2 than Black turtle bean. While Soybean contains 0.87mg of Vitamin B2, Black turtle bean contains only 0.056mg.

Food varieties used in this article are Soybeans, mature seeds, raw and Beans, black turtle, mature seeds, cooked, boiled, without salt.

Infographic

Soybean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +403.6%
Contains more Iron +450.9%
Contains more Magnesium +471.4%
Contains more Phosphorus +363.2%
Contains more Potassium +315%
Contains less Sodium -33.3%
Contains more Zinc +543.4%
Contains more Copper +516.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 107% 35% 66% 39% 1% 21% 90%
Contains more Calcium +403.6%
Contains more Iron +450.9%
Contains more Magnesium +471.4%
Contains more Phosphorus +363.2%
Contains more Potassium +315%
Contains less Sodium -33.3%
Contains more Zinc +543.4%
Contains more Copper +516.4%

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 A +266.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +288.4%
Contains more Vitamin B2 +1453.6%
Contains more Vitamin B3 +208%
Contains more Vitamin B5 +205%
Contains more Vitamin B6 +389.6%
Contains more Folate +336%
Contains more Vitamin K +1324.2%
Equal in Vitamin E - 0.87
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
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%
Contains more Vitamin A +266.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +288.4%
Contains more Vitamin B2 +1453.6%
Contains more Vitamin B3 +208%
Contains more Vitamin B5 +205%
Contains more Vitamin B6 +389.6%
Contains more Folate +336%
Contains more Vitamin K +1324.2%
Equal in Vitamin E - 0.87

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.
Soybean Black turtle bean
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean Black turtle bean Opinion
Net carbs 20.86g 16.05g Soybean
Protein 36.49g 8.18g Soybean
Fats 19.94g 0.35g Soybean
Carbs 30.16g 24.35g Soybean
Calories 446kcal 130kcal Soybean
Starch g g
Fructose g g
Sugar 7.33g 0.32g Black turtle bean
Fiber 9.3g 8.3g Soybean
Calcium 277mg 55mg Soybean
Iron 15.7mg 2.85mg Soybean
Magnesium 280mg 49mg Soybean
Phosphorus 704mg 152mg Soybean
Potassium 1797mg 433mg Soybean
Sodium 2mg 3mg Soybean
Zinc 4.89mg 0.76mg Soybean
Copper 1.658mg 0.269mg Soybean
Vitamin A 22IU 6IU Soybean
Vitamin E 0.85mg 0.87mg Black turtle bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6mg 0mg Soybean
Vitamin B1 0.874mg 0.225mg Soybean
Vitamin B2 0.87mg 0.056mg Soybean
Vitamin B3 1.623mg 0.527mg Soybean
Vitamin B5 0.793mg 0.26mg Soybean
Vitamin B6 0.377mg 0.077mg Soybean
Folate 375µg 86µg Soybean
Vitamin B12 0µg 0µg
Vitamin K 47µg 3.3µg Soybean
Tryptophan 0.591mg 0.097mg Soybean
Threonine 1.766mg 0.344mg Soybean
Isoleucine 1.971mg 0.361mg Soybean
Leucine 3.309mg 0.653mg Soybean
Lysine 2.706mg 0.562mg Soybean
Methionine 0.547mg 0.123mg Soybean
Phenylalanine 2.122mg 0.442mg Soybean
Valine 2.029mg 0.428mg Soybean
Histidine 1.097mg 0.228mg Soybean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.884g 0.089g Black turtle bean
Monounsaturated Fat 4.404g 0.03g Soybean
Polyunsaturated fat 11.255g 0.149g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Black turtle 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
85
Soybean
17
Black turtle bean
Mineral Summary Score
252
Soybean
47
Black turtle 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
219%
Soybean
49%
Black turtle bean
Carbohydrates
30%
Soybean
24%
Black turtle bean
Fats
92%
Soybean
2%
Black turtle bean

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 7.01g)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 2.795g)
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)

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. Soybean - 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/175187/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.