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  6. Black turtle bean vs. Chinese broccoli

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

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A recap on differences between black turtle bean and chinese broccoli

  • Black turtle bean is higher in copper, iron, folate, vitamin B1, phosphorus, fiber, potassium, and magnesium, yet chinese broccoli is higher in vitamin K and vitamin A.
  • Black turtle bean covers your daily copper needs 104% more than chinese broccoli.
  • Black turtle bean contains 16 times more iron than chinese broccoli. While black turtle bean contains 8.7mg of iron, chinese broccoli contains only 0.56mg.
  • The glycemic index of black turtle bean is lower.

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

Infographic

Black turtle bean vs Chinese 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +788.9%
Contains more CalciumCalcium +60%
Contains more PotassiumPotassium +474.7%
Contains more IronIron +1453.6%
Contains more CopperCopper +1539.3%
Contains more ZincZinc +464.1%
Contains more PhosphorusPhosphorus +973.2%
Contains more ManganeseManganese +278.8%
Contains more SeleniumSelenium +146.2%
Contains less SodiumSodium -22.2%

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin B1Vitamin B1 +847.4%
Contains more Vitamin B2Vitamin B2 +32.2%
Contains more Vitamin B3Vitamin B3 +347.4%
Contains more Vitamin B5Vitamin B5 +465.4%
Contains more Vitamin B6Vitamin B6 +308.6%
Contains more FolateFolate +348.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +128.6%
Contains more Vitamin KVitamin K +1414.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +1764%
Contains more FatsFats +25%
Contains more CarbsCarbs +1560.1%
Contains more OtherOther +355.7%
Contains more WaterWater +750.4%

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +56%
Contains more Poly. FatPolyunsaturated fat +17.3%
Contains less Sat. FatSaturated fat -52.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle bean Chinese broccoli
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Chinese broccoli DV% diff.
Copper 1mg 0.061mg 104%
Iron 8.7mg 0.56mg 102%
Folate 444µg 99µg 86%
Vitamin B1 0.9mg 0.095mg 67%
Vitamin K 5.6µg 84.8µg 66%
Phosphorus 440mg 41mg 57%
Fiber 15.5g 2.5g 52%
Protein 21.25g 1.14g 40%
Potassium 1500mg 261mg 36%
Magnesium 160mg 18mg 34%
Manganese 1mg 0.264mg 32%
Vitamin C 0mg 28.2mg 31%
Carbs 63.25g 3.81g 20%
Vitamin B6 0.286mg 0.07mg 17%
Calories 339kcal 22kcal 16%
Zinc 2.2mg 0.39mg 16%
Vitamin B5 0.899mg 0.159mg 15%
Vitamin B3 1.955mg 0.437mg 9%
Vitamin A 0µg 82µg 9%
Calcium 160mg 100mg 6%
Choline 25.3mg 5%
Vitamin B2 0.193mg 0.146mg 4%
Selenium 3.2µg 1.3µg 3%
Vitamin E 0.21mg 0.48mg 2%
Saturated fat 0.232g 0.11g 1%
Fats 0.9g 0.72g 0%
Net carbs 47.75g 1.31g N/A
Sugar 2.12g 0.84g N/A
Sodium 9mg 7mg 0%
Monounsaturated fat 0.078g 0.05g 0%
Polyunsaturated fat 0.387g 0.33g 0%
Tryptophan 0.252mg 0%
Threonine 0.894mg 0%
Isoleucine 0.938mg 0%
Leucine 1.697mg 0%
Lysine 1.459mg 0%
Methionine 0.32mg 0%
Phenylalanine 1.149mg 0%
Valine 1.112mg 0%
Histidine 0.592mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Chinese broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
60%
Black turtle bean
40%
Chinese broccoli
Minerals Daily Need Coverage Score
135%
Black turtle bean
18%
Chinese broccoli

Comparison summary

Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 1.28g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 0.122g)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $1.6)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.