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  6. Yardlong bean (Asparagus bean) raw vs. Black turtle bean

Yardlong bean (Asparagus bean) raw vs. Black turtle bean — In-Depth Nutrition Comparison

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What are the main differences between Yardlong bean (Asparagus bean) raw and Black turtle bean?

  • Yardlong bean (Asparagus bean) raw is richer in Vitamin C, while Black turtle bean is higher in Iron, Copper, Phosphorus, Vitamin B1, Folate, Potassium, and Manganese.
  • Black turtle bean's daily need coverage for Iron is 30% higher.

We used Yardlong bean, raw and Beans, black turtle, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Yardlong bean (Asparagus bean) 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.
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
1
:
9
Black turtle bean
Black turtle bean
Contains more Selenium +25%
Contains more Iron +506.4%
Contains more Magnesium +11.4%
Contains more Phosphorus +157.6%
Contains more Potassium +80.4%
Contains less Sodium -25%
Contains more Zinc +105.4%
Contains more Copper +460.4%
Contains more Manganese +59.5%
Equal in Calcium - 55
Yardlong bean (Asparagus bean) raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 18% 32% 26% 22% 1% 11% 16% 27% 9%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Contains more Selenium +25%
Contains more Iron +506.4%
Contains more Magnesium +11.4%
Contains more Phosphorus +157.6%
Contains more Potassium +80.4%
Contains less Sodium -25%
Contains more Zinc +105.4%
Contains more Copper +460.4%
Contains more Manganese +59.5%
Equal in Calcium - 55

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.
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
3
:
7
Black turtle bean
Black turtle bean
Contains more Vitamin A +14316.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +96.4%
Contains more Vitamin B1 +110.3%
Contains more Vitamin B3 +28.5%
Contains more Vitamin B5 +372.7%
Contains more Vitamin B6 +220.8%
Contains more Folate +38.7%
Yardlong bean (Asparagus bean) raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
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 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Contains more Vitamin A +14316.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +96.4%
Contains more Vitamin B1 +110.3%
Contains more Vitamin B3 +28.5%
Contains more Vitamin B5 +372.7%
Contains more Vitamin B6 +220.8%
Contains more Folate +38.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
2
:
3
Black turtle bean
Black turtle bean
Contains more Fats +14.3%
Contains more Water +33.6%
Contains more Protein +192.1%
Contains more Carbs +191.6%
Contains more Other +130%
Yardlong bean (Asparagus bean) raw
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Black turtle bean
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more Fats +14.3%
Contains more Water +33.6%
Contains more Protein +192.1%
Contains more Carbs +191.6%
Contains more Other +130%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
2
:
1
Black turtle bean
Black turtle bean
Contains more Monounsaturated Fat +20%
Contains more Polyunsaturated fat +13.4%
Contains less Saturated Fat -15.2%
Yardlong bean (Asparagus bean) raw
34% 12% 55%
Saturated Fat: 0.105 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.169 g
Black turtle bean
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Contains more Monounsaturated Fat +20%
Contains more Polyunsaturated fat +13.4%
Contains less Saturated Fat -15.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Black turtle bean Opinion
Net carbs 8.35g 16.05g Black turtle bean
Protein 2.8g 8.18g Black turtle bean
Fats 0.4g 0.35g Yardlong bean (Asparagus bean) raw
Carbs 8.35g 24.35g Black turtle bean
Calories 47kcal 130kcal Black turtle bean
Sugar 0.32g Yardlong bean (Asparagus bean) raw
Fiber 8.3g Black turtle bean
Calcium 50mg 55mg Black turtle bean
Iron 0.47mg 2.85mg Black turtle bean
Magnesium 44mg 49mg Black turtle bean
Phosphorus 59mg 152mg Black turtle bean
Potassium 240mg 433mg Black turtle bean
Sodium 4mg 3mg Black turtle bean
Zinc 0.37mg 0.76mg Black turtle bean
Copper 0.048mg 0.269mg Black turtle bean
Manganese 0.205mg 0.327mg Black turtle bean
Selenium 1.5µg 1.2µg Yardlong bean (Asparagus bean) raw
Vitamin A 865IU 6IU Yardlong bean (Asparagus bean) raw
Vitamin A RAE 43µg 0µg Yardlong bean (Asparagus bean) raw
Vitamin E 0.87mg Black turtle bean
Vitamin C 18.8mg 0mg Yardlong bean (Asparagus bean) raw
Vitamin B1 0.107mg 0.225mg Black turtle bean
Vitamin B2 0.11mg 0.056mg Yardlong bean (Asparagus bean) raw
Vitamin B3 0.41mg 0.527mg Black turtle bean
Vitamin B5 0.055mg 0.26mg Black turtle bean
Vitamin B6 0.024mg 0.077mg Black turtle bean
Folate 62µg 86µg Black turtle bean
Vitamin K 3.3µg Black turtle bean
Tryptophan 0.032mg 0.097mg Black turtle bean
Threonine 0.104mg 0.344mg Black turtle bean
Isoleucine 0.15mg 0.361mg Black turtle bean
Leucine 0.2mg 0.653mg Black turtle bean
Lysine 0.184mg 0.562mg Black turtle bean
Methionine 0.04mg 0.123mg Black turtle bean
Phenylalanine 0.154mg 0.442mg Black turtle bean
Valine 0.162mg 0.428mg Black turtle bean
Histidine 0.09mg 0.228mg Black turtle bean
Saturated Fat 0.105g 0.089g Black turtle bean
Monounsaturated Fat 0.036g 0.03g Yardlong bean (Asparagus bean) raw
Polyunsaturated fat 0.169g 0.149g Yardlong bean (Asparagus bean) raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) 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
19%
Yardlong bean (Asparagus bean) raw
17%
Black turtle bean
Minerals Daily Need Coverage Score
17%
Yardlong bean (Asparagus bean) raw
42%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 0.32g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $1.6)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 66)
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)

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.