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  6. Black turtle bean vs. Fenugreek

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

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A recap on the differences between black turtle bean and fenugreek

  • Black turtle bean is higher in folate, vitamin B1, potassium, and phosphorus, yet fenugreek is higher in iron, fiber, vitamin B6, vitamin B2, copper, and manganese.
  • Fenugreek covers your daily iron needs 310% more than black turtle bean.
  • Black turtle bean contains 8 times more folate than fenugreek. While black turtle bean contains 444µg of folate, fenugreek contains only 57µg.
  • The glycemic index of fenugreek is lower.

Food varieties used in this article are Beans, black turtle, mature seeds, raw and Spices, fenugreek seed.

Infographic

Black turtle bean vs Fenugreek 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 136% 53% 68% 1257% 370% 68% 127% 8.7% 160% 34%
Contains more PotassiumPotassium +94.8%
Contains more PhosphorusPhosphorus +48.6%
Contains less SodiumSodium -86.6%
Contains more MagnesiumMagnesium +19.4%
Contains more IronIron +285.4%
Contains more CopperCopper +11%
Contains more ZincZinc +13.6%
Contains more ManganeseManganese +22.8%
Contains more SeleniumSelenium +96.9%
~equal in Calcium ~176mg

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 10% 1% 0% 0% 81% 84% 31% 0% 138% 0% 0% 43% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +179.5%
Contains more Vitamin B3Vitamin B3 +19.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +678.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +89.6%
Contains more Vitamin B6Vitamin B6 +109.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Fenugreek DV% diff.
Iron 8.7mg 33.53mg 310%
Folate 444µg 57µg 97%
Vitamin B1 0.9mg 0.322mg 48%
Fiber 15.5g 24.6g 36%
Vitamin B6 0.286mg 0.6mg 24%
Phosphorus 440mg 296mg 21%
Potassium 1500mg 770mg 21%
Vitamin B5 0.899mg 18%
Vitamin B2 0.193mg 0.366mg 13%
Copper 1mg 1.11mg 12%
Manganese 1mg 1.228mg 10%
Fats 0.9g 6.41g 8%
Magnesium 160mg 191mg 7%
Saturated fat 0.232g 1.46g 6%
Selenium 3.2µg 6.3µg 6%
Vitamin K 5.6µg 5%
Protein 21.25g 23g 4%
Zinc 2.2mg 2.5mg 3%
Sodium 9mg 67mg 3%
Polyunsaturated fat 0.387g 3%
Vitamin C 0mg 3mg 3%
Calcium 160mg 176mg 2%
Carbs 63.25g 58.35g 2%
Vitamin B3 1.955mg 1.64mg 2%
Calories 339kcal 323kcal 1%
Vitamin E 0.21mg 1%
Net carbs 47.75g 33.75g N/A
Sugar 2.12g N/A
Vitamin A 0µg 3µg 0%
Monounsaturated fat 0.078g 0%
Tryptophan 0.252mg 0.391mg 0%
Threonine 0.894mg 0.898mg 0%
Isoleucine 0.938mg 1.241mg 0%
Leucine 1.697mg 1.757mg 0%
Lysine 1.459mg 1.684mg 0%
Methionine 0.32mg 0.338mg 0%
Phenylalanine 1.149mg 1.089mg 0%
Valine 1.112mg 1.102mg 0%
Histidine 0.592mg 0.668mg 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
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 g
Contains more WaterWater +24.4%
Contains more FatsFats +612.2%
~equal in Protein ~23g
~equal in Carbs ~58.35g
~equal in Other ~3.4g

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
100%
Saturated fat: Sat. Fat 1.46 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains less Sat. FatSaturated fat -84.1%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%

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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.