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  6. Black turtle bean vs. Arugula

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

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A recap on differences between black turtle bean and arugula

  • Black turtle bean is higher in copper, iron, folate, vitamin B1, fiber, phosphorus, potassium, and manganese, yet arugula is higher in vitamin K and vitamin A.
  • Black turtle bean covers your daily copper needs 103% more than arugula.
  • Black turtle bean contains 20 times more vitamin B1 than arugula. While black turtle bean contains 0.9mg of vitamin B1, arugula contains only 0.044mg.
  • The glycemic index of black turtle bean is lower.

Food varieties used in this article are Beans, black turtle, mature seeds, raw and Arugula, raw.

Infographic

Black turtle bean vs Arugula 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more MagnesiumMagnesium +240.4%
Contains more PotassiumPotassium +306.5%
Contains more IronIron +495.9%
Contains more CopperCopper +1215.8%
Contains more ZincZinc +368.1%
Contains more PhosphorusPhosphorus +746.2%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +211.5%
Contains more SeleniumSelenium +966.7%
~equal in Calcium ~160mg

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin B1Vitamin B1 +1945.5%
Contains more Vitamin B2Vitamin B2 +124.4%
Contains more Vitamin B3Vitamin B3 +541%
Contains more Vitamin B5Vitamin B5 +105.7%
Contains more Vitamin B6Vitamin B6 +291.8%
Contains more FolateFolate +357.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +104.8%
Contains more Vitamin KVitamin K +1839.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Arugula DV% diff.
Copper 1mg 0.076mg 103%
Iron 8.7mg 1.46mg 91%
Folate 444µg 97µg 87%
Vitamin K 5.6µg 108.6µg 86%
Vitamin B1 0.9mg 0.044mg 71%
Fiber 15.5g 1.6g 56%
Phosphorus 440mg 52mg 55%
Protein 21.25g 2.58g 37%
Potassium 1500mg 369mg 33%
Manganese 1mg 0.321mg 30%
Magnesium 160mg 47mg 27%
Carbs 63.25g 3.65g 20%
Vitamin C 0mg 15mg 17%
Vitamin B6 0.286mg 0.073mg 16%
Calories 339kcal 25kcal 16%
Zinc 2.2mg 0.47mg 16%
Vitamin A 0µg 119µg 13%
Vitamin B3 1.955mg 0.305mg 10%
Vitamin B5 0.899mg 0.437mg 9%
Vitamin B2 0.193mg 0.086mg 8%
Selenium 3.2µg 0.3µg 5%
Choline 15.3mg 3%
Saturated fat 0.232g 0.086g 1%
Sodium 9mg 27mg 1%
Vitamin E 0.21mg 0.43mg 1%
Fats 0.9g 0.66g 0%
Net carbs 47.75g 2.05g N/A
Calcium 160mg 160mg 0%
Sugar 2.12g 2.05g N/A
Monounsaturated fat 0.078g 0.049g 0%
Polyunsaturated fat 0.387g 0.319g 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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +723.6%
Contains more FatsFats +36.4%
Contains more CarbsCarbs +1632.9%
Contains more OtherOther +157.1%
Contains more WaterWater +733.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated fat +59.2%
Contains more Poly. FatPolyunsaturated fat +21.3%
Contains less Sat. FatSaturated fat -62.9%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.