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.
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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 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% |
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 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% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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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
Protein:
21.25 g
Fats:
0.9 g
Carbs:
63.25 g
Water:
11 g
Other:
3.6 g
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
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
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 | +∞% |