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  6. Yardlong beans vs. Black turtle bean

Yardlong beans vs. Black turtle bean — In-Depth Nutrition Comparison

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What are the differences between yardlong beans and black turtle bean?

  • Yardlong beans is higher in vitamin C and vitamin A, yet black turtle bean is higher in copper, iron, phosphorus, vitamin B1, folate, and manganese.
  • Black turtle bean's daily need coverage for copper is 25% more.
  • The glycemic index of black turtle bean is lower.

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

Infographic

Yardlong beans 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Contains more SeleniumSelenium +25%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +49.3%
Contains more IronIron +190.8%
Contains more CopperCopper +472.3%
Contains more ZincZinc +111.1%
Contains more PhosphorusPhosphorus +166.7%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +62.7%

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 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% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +76.8%
Contains more Vitamin B3Vitamin B3 +19.5%
Contains more Vitamin B1Vitamin B1 +164.7%
Contains more Vitamin B5Vitamin B5 +409.8%
Contains more Vitamin B6Vitamin B6 +220.8%
Contains more FolateFolate +91.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong beans Black turtle bean DV% diff.
Fiber 8.3g 33%
Copper 0.047mg 0.269mg 25%
Iron 0.98mg 2.85mg 23%
Vitamin C 16.2mg 0mg 18%
Phosphorus 57mg 152mg 14%
Vitamin B1 0.085mg 0.225mg 12%
Protein 2.53g 8.18g 11%
Folate 45µg 86µg 10%
Choline 32.6mg 6%
Vitamin E 0.87mg 6%
Carbs 9.18g 24.35g 5%
Manganese 0.201mg 0.327mg 5%
Vitamin B6 0.024mg 0.077mg 4%
Vitamin B5 0.051mg 0.26mg 4%
Calories 47kcal 130kcal 4%
Zinc 0.36mg 0.76mg 4%
Potassium 290mg 433mg 4%
Vitamin B2 0.099mg 0.056mg 3%
Vitamin K 3.3µg 3%
Vitamin A 23µg 0µg 3%
Magnesium 42mg 49mg 2%
Polyunsaturated fat 0.042g 0.149g 1%
Selenium 1.5µg 1.2µg 1%
Vitamin B3 0.63mg 0.527mg 1%
Calcium 44mg 55mg 1%
Fats 0.1g 0.35g 0%
Net carbs 9.18g 16.05g N/A
Sugar 0.32g N/A
Sodium 4mg 3mg 0%
Saturated fat 0.026g 0.089g 0%
Monounsaturated fat 0.009g 0.03g 0%
Tryptophan 0.029mg 0.097mg 0%
Threonine 0.094mg 0.344mg 0%
Isoleucine 0.135mg 0.361mg 0%
Leucine 0.18mg 0.653mg 0%
Lysine 0.166mg 0.562mg 0%
Methionine 0.036mg 0.123mg 0%
Phenylalanine 0.139mg 0.442mg 0%
Valine 0.146mg 0.428mg 0%
Histidine 0.082mg 0.228mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
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 WaterWater +33.1%
Contains more ProteinProtein +223.3%
Contains more FatsFats +250%
Contains more CarbsCarbs +165.3%
Contains more OtherOther +91.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
33% 11% 56%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains less Sat. FatSaturated fat -70.8%
Contains more Mono. FatMonounsaturated fat +233.3%
Contains more Poly. FatPolyunsaturated fat +254.8%

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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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.