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  6. Black turtle bean vs. Chickpeas

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

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Summary of differences between black turtle bean and chickpeas

  • Chickpeas have less iron, copper, folate, vitamin B1, phosphorus, potassium, fiber, magnesium, vitamin B5, and vitamin B6 than black turtle bean.
  • Black turtle bean covers your daily need for iron, 73% more than chickpeas.
  • Black turtle bean has 8 times more vitamin B1 than chickpeas. While black turtle bean has 0.9mg of vitamin B1, chickpeas have only 0.116mg.
  • The glycemic index of chickpeas is higher.

These are the specific foods used in this comparison Beans, black turtle, mature seeds, raw and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.

Infographic

Black turtle bean vs Chickpeas 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% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +226.5%
Contains more PotassiumPotassium +415.5%
Contains more IronIron +201%
Contains more CopperCopper +184.1%
Contains more ZincZinc +43.8%
Contains more PhosphorusPhosphorus +161.9%
Contains less SodiumSodium -22.2%
Contains more SeleniumSelenium +15.6%
~equal in Manganese ~1.03mg

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 4.3% 0.33% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
Contains more Vitamin B1Vitamin B1 +675.9%
Contains more Vitamin B2Vitamin B2 +206.3%
Contains more Vitamin B3Vitamin B3 +271.7%
Contains more Vitamin B5Vitamin B5 +214.3%
Contains more Vitamin B6Vitamin B6 +105.8%
Contains more Vitamin KVitamin K +40%
Contains more FolateFolate +158.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +66.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Chickpeas DV% diff.
Iron 8.7mg 2.89mg 73%
Copper 1mg 0.352mg 72%
Folate 444µg 172µg 68%
Vitamin B1 0.9mg 0.116mg 65%
Phosphorus 440mg 168mg 39%
Potassium 1500mg 291mg 36%
Fiber 15.5g 7.6g 32%
Magnesium 160mg 48mg 27%
Protein 21.25g 8.86g 25%
Vitamin B5 0.899mg 0.286mg 12%
Carbs 63.25g 27.42g 12%
Vitamin B6 0.286mg 0.139mg 11%
Calcium 160mg 49mg 11%
Vitamin B2 0.193mg 0.063mg 10%
Vitamin B3 1.955mg 0.526mg 9%
Calories 339kcal 164kcal 9%
Choline 42.8mg 8%
Zinc 2.2mg 1.53mg 6%
Polyunsaturated fat 0.387g 1.156g 5%
Fats 0.9g 2.59g 3%
Manganese 1mg 1.03mg 1%
Selenium 3.2µg 3.7µg 1%
Vitamin C 0mg 1.3mg 1%
Vitamin K 5.6µg 4µg 1%
Vitamin E 0.21mg 0.35mg 1%
Monounsaturated fat 0.078g 0.583g 1%
Net carbs 47.75g 19.82g N/A
Sugar 2.12g 4.8g N/A
Sodium 9mg 7mg 0%
Vitamin A 0µg 1µg 0%
Saturated fat 0.232g 0.269g 0%
Tryptophan 0.252mg 0.085mg 0%
Threonine 0.894mg 0.329mg 0%
Isoleucine 0.938mg 0.38mg 0%
Leucine 1.697mg 0.631mg 0%
Lysine 1.459mg 0.593mg 0%
Methionine 0.32mg 0.116mg 0%
Phenylalanine 1.149mg 0.475mg 0%
Valine 1.112mg 0.372mg 0%
Histidine 0.592mg 0.244mg 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
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Contains more ProteinProtein +139.8%
Contains more CarbsCarbs +130.7%
Contains more OtherOther +291.3%
Contains more FatsFats +187.8%
Contains more WaterWater +447.4%

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
13% 29% 58%
Saturated fat: Sat. Fat 0.269 g
Monounsaturated fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 g
Contains less Sat. FatSaturated fat -13.8%
Contains more Mono. FatMonounsaturated fat +647.4%
Contains more Poly. FatPolyunsaturated fat +198.7%

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. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.