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  6. Black turtle bean vs. Endive

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

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How are black turtle bean and endive different?

  • Black turtle bean is higher in copper, iron, folate, vitamin B1, phosphorus, fiber, potassium, and magnesium; however, endive is richer in vitamin K and vitamin A.
  • Daily need coverage for vitamin K for endive is 188% higher.
  • Black turtle bean contains 16 times more phosphorus than endive. While black turtle bean contains 440mg of phosphorus, endive contains only 28mg.
  • Black turtle bean has a lower glycemic index (20) than endive (45).

Beans, black turtle, mature seeds, raw and Endive, raw are the varieties used in this article.

Infographic

Black turtle bean vs Endive 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%
Endive
Endive
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
Contains more MagnesiumMagnesium +966.7%
Contains more CalciumCalcium +207.7%
Contains more PotassiumPotassium +377.7%
Contains more IronIron +948.2%
Contains more CopperCopper +910.1%
Contains more ZincZinc +178.5%
Contains more PhosphorusPhosphorus +1471.4%
Contains less SodiumSodium -59.1%
Contains more ManganeseManganese +138.1%
Contains more SeleniumSelenium +1500%

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%
Endive
Endive
5
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 22% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
Contains more Vitamin B1Vitamin B1 +1025%
Contains more Vitamin B2Vitamin B2 +157.3%
Contains more Vitamin B3Vitamin B3 +388.8%
Contains more Vitamin B6Vitamin B6 +1330%
Contains more FolateFolate +212.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +109.5%
Contains more Vitamin KVitamin K +4025%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.9mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Endive DV% diff.
Vitamin K 5.6µg 231µg 188%
Copper 1mg 0.099mg 100%
Iron 8.7mg 0.83mg 98%
Folate 444µg 142µg 76%
Vitamin B1 0.9mg 0.08mg 68%
Phosphorus 440mg 28mg 59%
Fiber 15.5g 3.1g 50%
Protein 21.25g 1.25g 40%
Magnesium 160mg 15mg 35%
Potassium 1500mg 314mg 35%
Manganese 1mg 0.42mg 25%
Vitamin B6 0.286mg 0.02mg 20%
Carbs 63.25g 3.35g 20%
Calories 339kcal 17kcal 16%
Zinc 2.2mg 0.79mg 13%
Vitamin A 0µg 108µg 12%
Calcium 160mg 52mg 11%
Vitamin B3 1.955mg 0.4mg 10%
Vitamin B2 0.193mg 0.075mg 9%
Vitamin C 0mg 6.5mg 7%
Selenium 3.2µg 0.2µg 5%
Choline 16.8mg 3%
Polyunsaturated fat 0.387g 0.087g 2%
Vitamin E 0.21mg 0.44mg 2%
Fats 0.9g 0.2g 1%
Sodium 9mg 22mg 1%
Saturated fat 0.232g 0.048g 1%
Net carbs 47.75g 0.25g N/A
Sugar 2.12g 0.25g N/A
Vitamin B5 0.899mg 0.9mg 0%
Monounsaturated fat 0.078g 0.004g 0%
Tryptophan 0.252mg 0.005mg 0%
Threonine 0.894mg 0.05mg 0%
Isoleucine 0.938mg 0.072mg 0%
Leucine 1.697mg 0.098mg 0%
Lysine 1.459mg 0.063mg 0%
Methionine 0.32mg 0.014mg 0%
Phenylalanine 1.149mg 0.053mg 0%
Valine 1.112mg 0.063mg 0%
Histidine 0.592mg 0.023mg 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
Endive
Endive
1
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more ProteinProtein +1600%
Contains more FatsFats +350%
Contains more CarbsCarbs +1788.1%
Contains more OtherOther +155.3%
Contains more WaterWater +752.6%

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
Endive
Endive
1
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +1850%
Contains more Poly. FatPolyunsaturated fat +344.8%
Contains less Sat. FatSaturated fat -79.3%

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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.