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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
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
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

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
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
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%

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 Endive
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium 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 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Endive
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
66%
Endive
Minerals Daily Need Coverage Score
135%
Black turtle bean
21%
Endive

Comparison summary

Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 1.87g)
Which food is lower in Saturated fat?
Endive
Endive is lower in Saturated fat (difference - 0.184g)
Which food is cheaper?
Endive
Endive is cheaper (difference - $1.2)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 25)
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. 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.