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  6. Soybean vs. Black turtle bean

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 in Vitamin K, yet Black turtle bean is higher in Folate, Copper, Vitamin B1, Iron, Fiber, Potassium, Phosphorus, Magnesium, and Vitamin B5.
  • Black turtle bean covers your daily Folate needs 98% more than Soybean.
  • Soybean contains 3 times more Vitamin K than Black turtle bean. While Soybean contains 19.2µg of Vitamin K, Black turtle bean contains only 5.6µg.

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

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Soybean
Soybean
2
:
8
Black turtle bean
Black turtle bean
Contains less Sodium -88.9%
Contains more Selenium +128.1%
Contains more Calcium +56.9%
Contains more Iron +69.3%
Contains more Magnesium +86%
Contains more Phosphorus +79.6%
Contains more Potassium +191.3%
Contains more Zinc +91.3%
Contains more Copper +145.7%
Contains more Manganese +21.4%
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Contains less Sodium -88.9%
Contains more Selenium +128.1%
Contains more Calcium +56.9%
Contains more Iron +69.3%
Contains more Magnesium +86%
Contains more Phosphorus +79.6%
Contains more Potassium +191.3%
Contains more Zinc +91.3%
Contains more Copper +145.7%
Contains more Manganese +21.4%

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.
Soybean
Soybean
4
:
6
Black turtle bean
Black turtle bean
Contains more Vitamin E +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +47.7%
Contains more Vitamin K +242.9%
Contains more Vitamin A +88.9%
Contains more Vitamin B1 +480.6%
Contains more Vitamin B3 +390%
Contains more Vitamin B5 +402.2%
Contains more Vitamin B6 +22.2%
Contains more Folate +722.2%
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Contains more Vitamin E +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +47.7%
Contains more Vitamin K +242.9%
Contains more Vitamin A +88.9%
Contains more Vitamin B1 +480.6%
Contains more Vitamin B3 +390%
Contains more Vitamin B5 +402.2%
Contains more Vitamin B6 +22.2%
Contains more Folate +722.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean
Soybean
2
:
3
Black turtle bean
Black turtle bean
Contains more Fats +896.7%
Contains more Water +468.6%
Contains more Protein +16.7%
Contains more Carbs +656.6%
Contains more Other +88.5%
Soybean
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Black turtle bean
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 Fats +896.7%
Contains more Water +468.6%
Contains more Protein +16.7%
Contains more Carbs +656.6%
Contains more Other +88.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean
Soybean
2
:
1
Black turtle bean
Black turtle bean
Contains more Monounsaturated Fat +2439.7%
Contains more Polyunsaturated fat +1208.5%
Contains less Saturated Fat -82.1%
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Black turtle bean
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Contains more Monounsaturated Fat +2439.7%
Contains more Polyunsaturated fat +1208.5%
Contains less Saturated Fat -82.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean Black turtle bean Opinion
Net carbs 2.36g 47.75g Black turtle bean
Protein 18.21g 21.25g Black turtle bean
Fats 8.97g 0.9g Soybean
Carbs 8.36g 63.25g Black turtle bean
Calories 172kcal 339kcal Black turtle bean
Sugar 3g 2.12g Black turtle bean
Fiber 6g 15.5g Black turtle bean
Calcium 102mg 160mg Black turtle bean
Iron 5.14mg 8.7mg Black turtle bean
Magnesium 86mg 160mg Black turtle bean
Phosphorus 245mg 440mg Black turtle bean
Potassium 515mg 1500mg Black turtle bean
Sodium 1mg 9mg Soybean
Zinc 1.15mg 2.2mg Black turtle bean
Copper 0.407mg 1mg Black turtle bean
Manganese 0.824mg 1mg Black turtle bean
Selenium 7.3µg 3.2µg Soybean
Vitamin A 9IU 17IU Black turtle bean
Vitamin E 0.35mg 0.21mg Soybean
Vitamin C 1.7mg 0mg Soybean
Vitamin B1 0.155mg 0.9mg Black turtle bean
Vitamin B2 0.285mg 0.193mg Soybean
Vitamin B3 0.399mg 1.955mg Black turtle bean
Vitamin B5 0.179mg 0.899mg Black turtle bean
Vitamin B6 0.234mg 0.286mg Black turtle bean
Folate 54µg 444µg Black turtle bean
Vitamin K 19.2µg 5.6µg Soybean
Tryptophan 0.242mg 0.252mg Black turtle bean
Threonine 0.723mg 0.894mg Black turtle bean
Isoleucine 0.807mg 0.938mg Black turtle bean
Leucine 1.355mg 1.697mg Black turtle bean
Lysine 1.108mg 1.459mg Black turtle bean
Methionine 0.224mg 0.32mg Black turtle bean
Phenylalanine 0.869mg 1.149mg Black turtle bean
Valine 0.831mg 1.112mg Black turtle bean
Histidine 0.449mg 0.592mg Black turtle bean
Saturated Fat 1.297g 0.232g Black turtle bean
Monounsaturated Fat 1.981g 0.078g Soybean
Polyunsaturated fat 5.064g 0.387g 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

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
23%
Soybean
65%
Black turtle bean
Minerals Daily Need Coverage Score
75%
Soybean
135%
Black turtle bean

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 6)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 0.88g)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 1.065g)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $1.8)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.