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  6. Soy milk vs. Black turtle bean

Soy milk vs. Black turtle bean — In-Depth Nutrition Comparison

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What are the main differences between soy milk and black turtle bean?

  • Soy milk has less folate, iron, copper, vitamin B1, fiber, phosphorus, potassium, manganese, magnesium, and zinc than black turtle bean.
  • Black turtle bean's daily need coverage for folate is 107% higher.
  • Black turtle bean has a lower glycemic index than soy milk.

We used Soymilk, original, and vanilla, unfortified and Beans, black turtle, mature seeds, raw types in this comparison.

Infographic

Soy milk 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
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 SeleniumSelenium +50%
Contains more MagnesiumMagnesium +540%
Contains more CalciumCalcium +540%
Contains more PotassiumPotassium +1171.2%
Contains more IronIron +1259.4%
Contains more CopperCopper +681.3%
Contains more ZincZinc +1733.3%
Contains more PhosphorusPhosphorus +746.2%
Contains less SodiumSodium -82.4%
Contains more ManganeseManganese +348.4%

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.
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% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
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 CholineCholine +∞%
Contains more Vitamin EVitamin E +90.9%
Contains more Vitamin B1Vitamin B1 +1400%
Contains more Vitamin B2Vitamin B2 +179.7%
Contains more Vitamin B3Vitamin B3 +281.1%
Contains more Vitamin B5Vitamin B5 +141%
Contains more Vitamin B6Vitamin B6 +271.4%
Contains more Vitamin KVitamin K +86.7%
Contains more FolateFolate +2366.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy milk Black turtle bean DV% diff.
Folate 18µg 444µg 107%
Iron 0.64mg 8.7mg 101%
Copper 0.128mg 1mg 97%
Vitamin B1 0.06mg 0.9mg 70%
Fiber 0.6g 15.5g 60%
Phosphorus 52mg 440mg 55%
Potassium 118mg 1500mg 41%
Protein 3.27g 21.25g 36%
Manganese 0.223mg 1mg 34%
Magnesium 25mg 160mg 32%
Carbs 6.28g 63.25g 19%
Zinc 0.12mg 2.2mg 19%
Vitamin B6 0.077mg 0.286mg 16%
Calories 54kcal 339kcal 14%
Calcium 25mg 160mg 14%
Vitamin B5 0.373mg 0.899mg 11%
Vitamin B2 0.069mg 0.193mg 10%
Vitamin B3 0.513mg 1.955mg 9%
Choline 23.6mg 4%
Polyunsaturated fat 0.961g 0.387g 4%
Selenium 4.8µg 3.2µg 3%
Sodium 51mg 9mg 2%
Vitamin K 3µg 5.6µg 2%
Vitamin E 0.11mg 0.21mg 1%
Monounsaturated fat 0.401g 0.078g 1%
Fats 1.75g 0.9g 1%
Net carbs 5.68g 47.75g N/A
Sugar 3.99g 2.12g N/A
Saturated fat 0.205g 0.232g 0%
Tryptophan 0.038mg 0.252mg 0%
Threonine 0.108mg 0.894mg 0%
Isoleucine 0.114mg 0.938mg 0%
Leucine 0.186mg 1.697mg 0%
Lysine 0.131mg 1.459mg 0%
Methionine 0.027mg 0.32mg 0%
Phenylalanine 0.113mg 1.149mg 0%
Valine 0.117mg 1.112mg 0%
Histidine 0.061mg 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 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 FatsFats +94.4%
Contains more WaterWater +700.5%
Contains more ProteinProtein +549.8%
Contains more CarbsCarbs +907.2%
Contains more OtherOther +453.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 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 -11.6%
Contains more Mono. FatMonounsaturated fat +414.1%
Contains more Poly. FatPolyunsaturated fat +148.3%

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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.