Black turtle bean vs. Garden cress — In-Depth Nutrition Comparison
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How are black turtle bean and garden cress different?
- Black turtle bean is higher in iron, copper, folate, vitamin B1, fiber, phosphorus, and magnesium; however, garden cress is richer in vitamin K, vitamin A, and vitamin C.
- Daily need coverage for vitamin K for garden cress is 447% higher.
- Black turtle bean contains 14 times more fiber than garden cress. While black turtle bean contains 15.5g of fiber, garden cress contains only 1.1g.
Beans, black turtle, mature seeds, raw and Cress, garden, raw are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +321.1% |
| Contains more CalciumCalcium | +97.5% |
| Contains more PotassiumPotassium | +147.5% |
| Contains more IronIron | +569.2% |
| Contains more CopperCopper | +488.2% |
| Contains more ZincZinc | +856.5% |
| Contains more PhosphorusPhosphorus | +478.9% |
| Contains less SodiumSodium | -35.7% |
| Contains more ManganeseManganese | +80.8% |
| 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.
| Contains more Vitamin B1Vitamin B1 | +1025% |
| Contains more Vitamin B3Vitamin B3 | +95.5% |
| Contains more Vitamin B5Vitamin B5 | +271.5% |
| Contains more Vitamin B6Vitamin B6 | +15.8% |
| Contains more FolateFolate | +455% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +233.3% |
| Contains more Vitamin B2Vitamin B2 | +34.7% |
| Contains more Vitamin KVitamin K | +9576.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.25 g
Fats:
0.9 g
Carbs:
63.25 g
Water:
11 g
Other:
3.6 g
Protein:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
| Contains more ProteinProtein | +717.3% |
| Contains more FatsFats | +28.6% |
| Contains more CarbsCarbs | +1050% |
| Contains more OtherOther | +100% |
| Contains more WaterWater | +712.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.078 g
Polyunsaturated fat:
Poly. Fat
0.387 g
Saturated fat:
Sat. Fat
0.023 g
Monounsaturated fat:
Mono. Fat
0.239 g
Polyunsaturated fat:
Poly. Fat
0.228 g
| Contains more Poly. FatPolyunsaturated fat | +69.7% |
| Contains less Sat. FatSaturated fat | -90.1% |
| Contains more Mono. FatMonounsaturated fat | +206.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 5.6µg | 541.9µg | 447% |
| Iron | 8.7mg | 1.3mg | 93% |
| Copper | 1mg | 0.17mg | 92% |
| Folate | 444µg | 80µg | 91% |
| Vitamin C | 0mg | 69mg | 77% |
| Vitamin B1 | 0.9mg | 0.08mg | 68% |
| Fiber | 15.5g | 1.1g | 58% |
| Phosphorus | 440mg | 76mg | 52% |
| Vitamin A | 0µg | 346µg | 38% |
| Protein | 21.25g | 2.6g | 37% |
| Magnesium | 160mg | 38mg | 29% |
| Potassium | 1500mg | 606mg | 26% |
| Carbs | 63.25g | 5.5g | 19% |
| Manganese | 1mg | 0.553mg | 19% |
| Zinc | 2.2mg | 0.23mg | 18% |
| Calories | 339kcal | 32kcal | 15% |
| Vitamin B5 | 0.899mg | 0.242mg | 13% |
| Calcium | 160mg | 81mg | 8% |
| Vitamin B3 | 1.955mg | 1mg | 6% |
| Vitamin B2 | 0.193mg | 0.26mg | 5% |
| Selenium | 3.2µg | 0.9µg | 4% |
| Choline | 19.5mg | 4% | |
| Vitamin B6 | 0.286mg | 0.247mg | 3% |
| Vitamin E | 0.21mg | 0.7mg | 3% |
| Saturated fat | 0.232g | 0.023g | 1% |
| Polyunsaturated fat | 0.387g | 0.228g | 1% |
| Fats | 0.9g | 0.7g | 0% |
| Net carbs | 47.75g | 4.4g | N/A |
| Sugar | 2.12g | 4.4g | N/A |
| Sodium | 9mg | 14mg | 0% |
| Monounsaturated fat | 0.078g | 0.239g | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
150%
Minerals Daily Need Coverage Score
135%
33%
Comparison summary
Which food is lower in Saturated fat?
Garden cress is lower in Saturated fat (difference - 0.209g)
Which food is lower in glycemic index?
Garden cress is lower in glycemic index (difference - 20)
Which food is cheaper?
Garden cress is cheaper (difference - $1.6)
Which food is lower in Sugar?
Black turtle bean is lower in Sugar (difference - 2.28g)
Which food contains less Sodium?
Black turtle bean contains less Sodium (difference - 5mg)
Which food is richer in minerals?
Black turtle bean is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.