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  6. Black turtle bean vs. Broccoli

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

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

  • Black turtle bean is richer in copper, iron, folate, vitamin B1, phosphorus, fiber, potassium, and manganese, yet broccoli is richer in vitamin C and vitamin K.
  • Black turtle bean's daily need coverage for copper is 106% higher.
  • Black turtle bean has 13 times more vitamin B1 than broccoli. Black turtle bean has 0.9mg of vitamin B1, while broccoli has 0.071mg.
  • Black turtle bean has a lower glycemic index than broccoli.

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

Infographic

Black turtle bean vs Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +661.9%
Contains more CalciumCalcium +240.4%
Contains more PotassiumPotassium +374.7%
Contains more IronIron +1091.8%
Contains more CopperCopper +1940.8%
Contains more ZincZinc +436.6%
Contains more PhosphorusPhosphorus +566.7%
Contains less SodiumSodium -72.7%
Contains more ManganeseManganese +376.2%
Contains more SeleniumSelenium +28%

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin B1Vitamin B1 +1167.6%
Contains more Vitamin B2Vitamin B2 +65%
Contains more Vitamin B3Vitamin B3 +205.9%
Contains more Vitamin B5Vitamin B5 +56.9%
Contains more Vitamin B6Vitamin B6 +63.4%
Contains more FolateFolate +604.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +271.4%
Contains more Vitamin KVitamin K +1714.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Broccoli DV% diff.
Copper 1mg 0.049mg 106%
Iron 8.7mg 0.73mg 100%
Vitamin C 0mg 89.2mg 99%
Folate 444µg 63µg 95%
Vitamin K 5.6µg 101.6µg 80%
Vitamin B1 0.9mg 0.071mg 69%
Phosphorus 440mg 66mg 53%
Fiber 15.5g 2.6g 52%
Protein 21.25g 2.82g 37%
Potassium 1500mg 316mg 35%
Manganese 1mg 0.21mg 34%
Magnesium 160mg 21mg 33%
Carbs 63.25g 6.64g 19%
Zinc 2.2mg 0.41mg 16%
Calories 339kcal 34kcal 15%
Calcium 160mg 47mg 11%
Vitamin B6 0.286mg 0.175mg 9%
Vitamin B3 1.955mg 0.639mg 8%
Vitamin B5 0.899mg 0.573mg 7%
Vitamin B2 0.193mg 0.117mg 6%
Vitamin E 0.21mg 0.78mg 4%
Choline 18.7mg 3%
Vitamin A 0µg 31µg 3%
Polyunsaturated fat 0.387g 0.038g 2%
Sodium 9mg 33mg 1%
Saturated fat 0.232g 0.039g 1%
Fats 0.9g 0.37g 1%
Selenium 3.2µg 2.5µg 1%
Fructose 0.68g 1%
Net carbs 47.75g 4.04g N/A
Sugar 2.12g 1.7g N/A
Monounsaturated fat 0.078g 0.011g 0%
Tryptophan 0.252mg 0.033mg 0%
Threonine 0.894mg 0.088mg 0%
Isoleucine 0.938mg 0.079mg 0%
Leucine 1.697mg 0.129mg 0%
Lysine 1.459mg 0.135mg 0%
Methionine 0.32mg 0.038mg 0%
Phenylalanine 1.149mg 0.117mg 0%
Valine 1.112mg 0.125mg 0%
Histidine 0.592mg 0.059mg 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% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +653.5%
Contains more FatsFats +143.2%
Contains more CarbsCarbs +852.6%
Contains more OtherOther +313.8%
Contains more WaterWater +711.8%

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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +609.1%
Contains more Poly. FatPolyunsaturated fat +918.4%
Contains less Sat. FatSaturated fat -83.2%

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.