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  6. Artichoke vs. Black turtle bean

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

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Summary of differences between artichoke and black turtle bean

  • Artichoke has less folate, iron, copper, vitamin B1, phosphorus, fiber, potassium, manganese, magnesium, and zinc than black turtle bean.
  • Black turtle bean covers your daily need for folate, 94% more than artichoke.
  • The glycemic index of artichoke is higher.

These are the specific foods used in this comparison Artichokes, (globe or french), raw and Beans, black turtle, mature seeds, raw.

Infographic

Artichoke 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 43% 13% 33% 48% 77% 13% 39% 12% 33% 1.1%
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 +166.7%
Contains more CalciumCalcium +263.6%
Contains more PotassiumPotassium +305.4%
Contains more IronIron +579.7%
Contains more CopperCopper +332.9%
Contains more ZincZinc +349%
Contains more PhosphorusPhosphorus +388.9%
Contains less SodiumSodium -90.4%
Contains more ManganeseManganese +290.6%
Contains more SeleniumSelenium +1500%

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 39% 0.33% 3.8% 0% 18% 15% 20% 20% 27% 0% 37% 51% 19%
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 KVitamin K +164.3%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +10.5%
Contains more Vitamin B1Vitamin B1 +1150%
Contains more Vitamin B2Vitamin B2 +192.4%
Contains more Vitamin B3Vitamin B3 +86.9%
Contains more Vitamin B5Vitamin B5 +166%
Contains more Vitamin B6Vitamin B6 +146.6%
Contains more FolateFolate +552.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Artichoke Black turtle bean DV% diff.
Folate 68µg 444µg 94%
Iron 1.28mg 8.7mg 93%
Copper 0.231mg 1mg 85%
Vitamin B1 0.072mg 0.9mg 69%
Phosphorus 90mg 440mg 50%
Fiber 5.4g 15.5g 40%
Protein 3.27g 21.25g 36%
Potassium 370mg 1500mg 33%
Manganese 0.256mg 1mg 32%
Magnesium 60mg 160mg 24%
Carbs 10.51g 63.25g 18%
Zinc 0.49mg 2.2mg 16%
Calories 47kcal 339kcal 15%
Vitamin C 11.7mg 0mg 13%
Vitamin B6 0.116mg 0.286mg 13%
Calcium 44mg 160mg 12%
Vitamin B5 0.338mg 0.899mg 11%
Vitamin B2 0.066mg 0.193mg 10%
Vitamin K 14.8µg 5.6µg 8%
Choline 34.4mg 6%
Vitamin B3 1.046mg 1.955mg 6%
Selenium 0.2µg 3.2µg 5%
Sodium 94mg 9mg 4%
Polyunsaturated fat 0.064g 0.387g 2%
Fats 0.15g 0.9g 1%
Saturated fat 0.036g 0.232g 1%
Net carbs 5.11g 47.75g N/A
Sugar 0.99g 2.12g N/A
Vitamin E 0.19mg 0.21mg 0%
Vitamin A 1µg 0µg 0%
Monounsaturated fat 0.005g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 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 +672.2%
Contains more ProteinProtein +549.8%
Contains more FatsFats +500%
Contains more CarbsCarbs +501.8%
Contains more OtherOther +218.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 5% 61%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.064 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 -84.5%
Contains more Mono. FatMonounsaturated fat +1460%
Contains more Poly. FatPolyunsaturated fat +504.7%

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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.