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  6. Black turtle bean vs. Chinese cabbage

Black turtle bean vs. Chinese cabbage — In-Depth Nutrition Comparison

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Important differences between black turtle bean and Chinese cabbage

  • Black turtle bean has more copper, iron, folate, vitamin B1, fiber, phosphorus, potassium, and manganese; however, Chinese cabbage has more vitamin A and vitamin C.
  • Black turtle bean's daily need coverage for copper is 109% more.
  • Black turtle bean has 23 times more vitamin B1 than Chinese cabbage. Black turtle bean has 0.9mg of vitamin B1, while Chinese cabbage has 0.04mg.
  • Chinese cabbage has a higher glycemic index than black turtle bean.

The food varieties used in the comparison are Beans, black turtle, mature seeds, raw and Cabbage, chinese (pak-choi), raw.

Infographic

Black turtle bean vs Chinese 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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +742.1%
Contains more CalciumCalcium +52.4%
Contains more PotassiumPotassium +495.2%
Contains more IronIron +987.5%
Contains more CopperCopper +4661.9%
Contains more ZincZinc +1057.9%
Contains more PhosphorusPhosphorus +1089.2%
Contains less SodiumSodium -86.2%
Contains more ManganeseManganese +528.9%
Contains more SeleniumSelenium +540%

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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin EVitamin E +133.3%
Contains more Vitamin B1Vitamin B1 +2150%
Contains more Vitamin B2Vitamin B2 +175.7%
Contains more Vitamin B3Vitamin B3 +291%
Contains more Vitamin B5Vitamin B5 +921.6%
Contains more Vitamin B6Vitamin B6 +47.4%
Contains more FolateFolate +572.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +712.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Chinese cabbage DV% diff.
Copper 1mg 0.021mg 109%
Iron 8.7mg 0.8mg 99%
Folate 444µg 66µg 95%
Vitamin B1 0.9mg 0.04mg 72%
Fiber 15.5g 1g 58%
Phosphorus 440mg 37mg 58%
Vitamin C 0mg 45mg 50%
Protein 21.25g 1.5g 40%
Potassium 1500mg 252mg 37%
Manganese 1mg 0.159mg 37%
Magnesium 160mg 19mg 34%
Vitamin K 5.6µg 45.5µg 33%
Vitamin A 0µg 223µg 25%
Carbs 63.25g 2.18g 20%
Zinc 2.2mg 0.19mg 18%
Vitamin B5 0.899mg 0.088mg 16%
Calories 339kcal 13kcal 16%
Vitamin B2 0.193mg 0.07mg 9%
Vitamin B3 1.955mg 0.5mg 9%
Vitamin B6 0.286mg 0.194mg 7%
Calcium 160mg 105mg 6%
Selenium 3.2µg 0.5µg 5%
Polyunsaturated fat 0.387g 0.096g 2%
Sodium 9mg 65mg 2%
Vitamin E 0.21mg 0.09mg 1%
Choline 6.4mg 1%
Saturated fat 0.232g 0.027g 1%
Fats 0.9g 0.2g 1%
Net carbs 47.75g 1.18g N/A
Sugar 2.12g 1.18g N/A
Monounsaturated fat 0.078g 0.015g 0%
Tryptophan 0.252mg 0.015mg 0%
Threonine 0.894mg 0.049mg 0%
Isoleucine 0.938mg 0.085mg 0%
Leucine 1.697mg 0.088mg 0%
Lysine 1.459mg 0.089mg 0%
Methionine 0.32mg 0.009mg 0%
Phenylalanine 1.149mg 0.044mg 0%
Valine 1.112mg 0.066mg 0%
Histidine 0.592mg 0.026mg 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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +1316.7%
Contains more FatsFats +350%
Contains more CarbsCarbs +2801.4%
Contains more OtherOther +350%
Contains more WaterWater +766.5%

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +420%
Contains more Poly. FatPolyunsaturated fat +303.1%
Contains less Sat. FatSaturated fat -88.4%

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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.