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  6. Black turtle bean vs. Chard raw

Black turtle bean vs. Chard raw — In-Depth Nutrition Comparison

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Summary of differences between black turtle bean and chard raw

  • Black turtle bean has more folate, copper, iron, vitamin B1, phosphorus, fiber, and potassium; however, chard raw is higher in vitamin K, vitamin A, and vitamin C.
  • Chard raw covers your daily need for vitamin K, 687% more than black turtle bean.
  • Black turtle bean has 32 times more folate than chard raw. While black turtle bean has 444µg of folate, chard raw has only 14µg.
  • The glycemic index of chard raw is higher.

These are the specific foods used in this comparison Beans, black turtle, mature seeds, raw and Chard, swiss, raw.

Infographic

Black turtle bean vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more MagnesiumMagnesium +97.5%
Contains more CalciumCalcium +213.7%
Contains more PotassiumPotassium +295.8%
Contains more IronIron +383.3%
Contains more CopperCopper +458.7%
Contains more ZincZinc +511.1%
Contains more PhosphorusPhosphorus +856.5%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +173.2%
Contains more SeleniumSelenium +255.6%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +2150%
Contains more Vitamin B2Vitamin B2 +114.4%
Contains more Vitamin B3Vitamin B3 +388.8%
Contains more Vitamin B5Vitamin B5 +422.7%
Contains more Vitamin B6Vitamin B6 +188.9%
Contains more FolateFolate +3071.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin KVitamin K +14721.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Chard raw DV% diff.
Vitamin K 5.6µg 830µg 687%
Folate 444µg 14µg 108%
Copper 1mg 0.179mg 91%
Iron 8.7mg 1.8mg 86%
Vitamin B1 0.9mg 0.04mg 72%
Fiber 15.5g 1.6g 56%
Phosphorus 440mg 46mg 56%
Protein 21.25g 1.8g 39%
Vitamin A 0µg 306µg 34%
Vitamin C 0mg 30mg 33%
Potassium 1500mg 379mg 33%
Manganese 1mg 0.366mg 28%
Carbs 63.25g 3.74g 20%
Magnesium 160mg 81mg 19%
Zinc 2.2mg 0.36mg 17%
Calories 339kcal 19kcal 16%
Vitamin B5 0.899mg 0.172mg 15%
Vitamin B6 0.286mg 0.099mg 14%
Calcium 160mg 51mg 11%
Vitamin E 0.21mg 1.89mg 11%
Vitamin B3 1.955mg 0.4mg 10%
Sodium 9mg 213mg 9%
Vitamin B2 0.193mg 0.09mg 8%
Selenium 3.2µg 0.9µg 4%
Choline 18mg 3%
Polyunsaturated fat 0.387g 0.07g 2%
Saturated fat 0.232g 0.03g 1%
Fats 0.9g 0.2g 1%
Net carbs 47.75g 2.14g N/A
Sugar 2.12g 1.1g N/A
Monounsaturated fat 0.078g 0.04g 0%
Tryptophan 0.252mg 0.017mg 0%
Threonine 0.894mg 0.083mg 0%
Isoleucine 0.938mg 0.147mg 0%
Leucine 1.697mg 0.13mg 0%
Lysine 1.459mg 0.099mg 0%
Methionine 0.32mg 0.019mg 0%
Phenylalanine 1.149mg 0.11mg 0%
Valine 1.112mg 0.11mg 0%
Histidine 0.592mg 0.036mg 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% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +1080.6%
Contains more FatsFats +350%
Contains more CarbsCarbs +1591.2%
Contains more OtherOther +125%
Contains more WaterWater +742.4%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +95%
Contains more Poly. FatPolyunsaturated fat +452.9%
Contains less Sat. FatSaturated fat -87.1%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.