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Wasabi vs. Black turtle bean — In-Depth Nutrition Comparison

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What are the main differences between wasabi and black turtle bean?

  • Wasabi is richer in vitamin C, yet black turtle bean is richer in folate, iron, copper, vitamin B1, phosphorus, fiber, potassium, manganese, and magnesium.
  • Black turtle bean's daily need coverage for folate is 107% higher.
  • Black turtle bean has a lower glycemic index than wasabi.

We used Wasabi, root, raw and Beans, black turtle, mature seeds, raw types in this comparison.

Infographic

Wasabi 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.
Wasabi
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 38% 50% 39% 52% 44% 34% 2.2% 51% 0%
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 +131.9%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +164.1%
Contains more IronIron +744.7%
Contains more CopperCopper +545.2%
Contains more ZincZinc +35.8%
Contains more PhosphorusPhosphorus +450%
Contains less SodiumSodium -47.1%
Contains more ManganeseManganese +155.8%

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.
Wasabi
2
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 140% 0.67% 0% 0% 33% 26% 14% 12% 63% 0% 0% 14% 0%
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 B1Vitamin B1 +587%
Contains more Vitamin B2Vitamin B2 +69.3%
Contains more Vitamin B3Vitamin B3 +163.1%
Contains more Vitamin B5Vitamin B5 +342.9%
Contains more FolateFolate +2366.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.286mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wasabi
1
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 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 WaterWater +528.3%
Contains more ProteinProtein +342.7%
Contains more FatsFats +42.9%
Contains more CarbsCarbs +168.7%
Contains more OtherOther +87.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wasabi Black turtle bean DV% diff.
Folate 18µg 444µg 107%
Iron 1.03mg 8.7mg 96%
Copper 0.155mg 1mg 94%
Vitamin B1 0.131mg 0.9mg 64%
Phosphorus 80mg 440mg 51%
Vitamin C 41.9mg 0mg 47%
Protein 4.8g 21.25g 33%
Fiber 7.8g 15.5g 31%
Potassium 568mg 1500mg 27%
Manganese 0.391mg 1mg 26%
Magnesium 69mg 160mg 22%
Vitamin B5 0.203mg 0.899mg 14%
Carbs 23.54g 63.25g 13%
Calories 109kcal 339kcal 12%
Vitamin B3 0.743mg 1.955mg 8%
Vitamin B2 0.114mg 0.193mg 6%
Selenium 3.2µg 6%
Vitamin K 5.6µg 5%
Zinc 1.62mg 2.2mg 5%
Polyunsaturated fat 0.387g 3%
Calcium 128mg 160mg 3%
Vitamin E 0.21mg 1%
Vitamin B6 0.274mg 0.286mg 1%
Saturated fat 0.232g 1%
Fats 0.63g 0.9g 0%
Net carbs 15.74g 47.75g N/A
Sugar 2.12g N/A
Sodium 17mg 9mg 0%
Vitamin A 2µg 0µg 0%
Monounsaturated fat 0.078g 0%
Tryptophan 0.252mg 0%
Threonine 0.894mg 0%
Isoleucine 0.938mg 0%
Leucine 1.697mg 0%
Lysine 1.459mg 0%
Methionine 0.32mg 0%
Phenylalanine 1.149mg 0%
Valine 1.112mg 0%
Histidine 0.592mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wasabi Black turtle bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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%
Wasabi
60%
Black turtle bean
Minerals Daily Need Coverage Score
36%
Wasabi
135%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 2.12g)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 0.232g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1.6)

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. Wasabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168583/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.