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  6. Black turtle bean vs. Fennel

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

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Summary of differences between black turtle bean and fennel

  • Black turtle bean has more folate, copper, iron, vitamin B1, phosphorus, fiber, manganese, magnesium, and potassium; however, fennel is higher in vitamin K.
  • Black turtle bean covers your daily need for folate, 104% more than fennel.
  • Black turtle bean has 90 times more vitamin B1 than fennel. While black turtle bean has 0.9mg of vitamin B1, fennel has only 0.01mg.
  • The glycemic index of fennel is higher.

These are the specific foods used in this comparison Beans, black turtle, mature seeds, raw and Fennel, bulb, raw.

Infographic

Black turtle bean vs Fennel 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%
Fennel
Fennel
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 15% 37% 27% 22% 5.5% 21% 6.8% 25% 3.8%
Contains more MagnesiumMagnesium +841.2%
Contains more CalciumCalcium +226.5%
Contains more PotassiumPotassium +262.3%
Contains more IronIron +1091.8%
Contains more CopperCopper +1415.2%
Contains more ZincZinc +1000%
Contains more PhosphorusPhosphorus +780%
Contains less SodiumSodium -82.7%
Contains more ManganeseManganese +423.6%
Contains more SeleniumSelenium +357.1%

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%
Fennel
Fennel
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 40% 16% 12% 0% 2.5% 7.4% 12% 14% 11% 0% 157% 20% 7.2%
Contains more Vitamin B1Vitamin B1 +8900%
Contains more Vitamin B2Vitamin B2 +503.1%
Contains more Vitamin B3Vitamin B3 +205.5%
Contains more Vitamin B5Vitamin B5 +287.5%
Contains more Vitamin B6Vitamin B6 +508.5%
Contains more FolateFolate +1544.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +176.2%
Contains more Vitamin KVitamin K +1021.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Fennel DV% diff.
Copper 1mg 0.066mg 104%
Folate 444µg 27µg 104%
Iron 8.7mg 0.73mg 100%
Vitamin B1 0.9mg 0.01mg 74%
Phosphorus 440mg 50mg 56%
Fiber 15.5g 3.1g 50%
Vitamin K 5.6µg 62.8µg 48%
Protein 21.25g 1.24g 40%
Manganese 1mg 0.191mg 35%
Magnesium 160mg 17mg 34%
Potassium 1500mg 414mg 32%
Carbs 63.25g 7.3g 19%
Vitamin B6 0.286mg 0.047mg 18%
Zinc 2.2mg 0.2mg 18%
Calories 339kcal 31kcal 15%
Vitamin B5 0.899mg 0.232mg 13%
Vitamin C 0mg 12mg 13%
Vitamin B2 0.193mg 0.032mg 12%
Calcium 160mg 49mg 11%
Vitamin B3 1.955mg 0.64mg 8%
Vitamin A 0µg 48µg 5%
Selenium 3.2µg 0.7µg 5%
Sodium 9mg 52mg 2%
Choline 13.2mg 2%
Vitamin E 0.21mg 0.58mg 2%
Fats 0.9g 0.2g 1%
Saturated fat 0.232g 0.09g 1%
Polyunsaturated fat 0.387g 0.169g 1%
Net carbs 47.75g 4.2g N/A
Sugar 2.12g 3.93g N/A
Monounsaturated fat 0.078g 0.068g 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%

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
Fennel
Fennel
1
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Contains more ProteinProtein +1613.7%
Contains more FatsFats +350%
Contains more CarbsCarbs +766.4%
Contains more OtherOther +242.9%
Contains more WaterWater +720.1%

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
Fennel
Fennel
1
28% 21% 52%
Saturated fat: Sat. Fat 0.09 g
Monounsaturated fat: Mono. Fat 0.068 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +14.7%
Contains more Poly. FatPolyunsaturated fat +129%
Contains less Sat. FatSaturated fat -61.2%

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. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/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.