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  6. Black turtle bean vs. Cabbage

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

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A recap on differences between black turtle bean and cabbage

  • Black turtle bean is higher in copper, iron, folate, vitamin B1, phosphorus, fiber, potassium, and manganese, yet cabbage is higher in vitamin K and vitamin C.
  • Black turtle bean covers your daily copper needs 109% more than cabbage.
  • Black turtle bean contains 19 times more iron than cabbage. While black turtle bean contains 8.7mg of iron, cabbage contains only 0.47mg.

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

Infographic

Black turtle bean vs Cabbage 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 8.6% 12% 15% 18% 6.3% 4.9% 11% 2.3% 21% 1.6%
Contains more MagnesiumMagnesium +1233.3%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +782.4%
Contains more IronIron +1751.1%
Contains more CopperCopper +5163.2%
Contains more ZincZinc +1122.2%
Contains more PhosphorusPhosphorus +1592.3%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +525%
Contains more SeleniumSelenium +966.7%

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 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 122% 1.7% 3% 0% 15% 9.2% 4.4% 13% 29% 0% 190% 32% 5.8%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B1Vitamin B1 +1375.4%
Contains more Vitamin B2Vitamin B2 +382.5%
Contains more Vitamin B3Vitamin B3 +735.5%
Contains more Vitamin B5Vitamin B5 +324.1%
Contains more Vitamin B6Vitamin B6 +130.6%
Contains more FolateFolate +932.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +1257.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Cabbage DV% diff.
Copper 1mg 0.019mg 109%
Iron 8.7mg 0.47mg 103%
Folate 444µg 43µg 100%
Vitamin B1 0.9mg 0.061mg 70%
Phosphorus 440mg 26mg 59%
Vitamin K 5.6µg 76µg 59%
Fiber 15.5g 2.5g 52%
Vitamin C 0mg 36.6mg 41%
Protein 21.25g 1.28g 40%
Potassium 1500mg 170mg 39%
Manganese 1mg 0.16mg 37%
Magnesium 160mg 12mg 35%
Carbs 63.25g 5.8g 19%
Zinc 2.2mg 0.18mg 18%
Calories 339kcal 25kcal 16%
Vitamin B5 0.899mg 0.212mg 14%
Vitamin B2 0.193mg 0.04mg 12%
Calcium 160mg 40mg 12%
Vitamin B6 0.286mg 0.124mg 12%
Vitamin B3 1.955mg 0.234mg 11%
Selenium 3.2µg 0.3µg 5%
Fructose 1.45g 2%
Choline 10.7mg 2%
Polyunsaturated fat 0.387g 0.017g 2%
Vitamin A 0µg 5µg 1%
Saturated fat 0.232g 0.034g 1%
Fats 0.9g 0.1g 1%
Net carbs 47.75g 3.3g N/A
Sugar 2.12g 3.2g N/A
Sodium 9mg 18mg 0%
Vitamin E 0.21mg 0.15mg 0%
Monounsaturated fat 0.078g 0.017g 0%
Tryptophan 0.252mg 0.011mg 0%
Threonine 0.894mg 0.035mg 0%
Isoleucine 0.938mg 0.03mg 0%
Leucine 1.697mg 0.041mg 0%
Lysine 1.459mg 0.044mg 0%
Methionine 0.32mg 0.012mg 0%
Phenylalanine 1.149mg 0.032mg 0%
Valine 1.112mg 0.042mg 0%
Histidine 0.592mg 0.022mg 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
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 g
Contains more ProteinProtein +1560.2%
Contains more FatsFats +800%
Contains more CarbsCarbs +990.5%
Contains more OtherOther +462.5%
Contains more WaterWater +738%

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
50% 25% 25%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +358.8%
Contains more Poly. FatPolyunsaturated fat +2176.5%
Contains less Sat. FatSaturated fat -85.3%

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. Cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/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.