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  6. Black turtle bean vs. Mustard Greens Raw

Black turtle bean vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the main differences between black turtle bean and mustard Greens Raw?

  • Black turtle bean is richer in folate, copper, iron, vitamin B1, phosphorus, fiber, and potassium, yet mustard Greens Raw are richer in vitamin K, vitamin C, and vitamin A.
  • Mustard Greens Raw' daily need coverage for vitamin K is 210% higher.
  • Black turtle bean has 37 times more folate than mustard Greens Raw. Black turtle bean has 444µg of folate, while mustard Greens Raw have 12µg.
  • Black turtle bean has a lower glycemic index than mustard Greens Raw.

We used Beans, black turtle, mature seeds, raw and Mustard greens, raw types in this comparison.

Infographic

Black turtle bean vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +39.1%
Contains more PotassiumPotassium +290.6%
Contains more IronIron +430.5%
Contains more CopperCopper +506.1%
Contains more ZincZinc +780%
Contains more PhosphorusPhosphorus +658.6%
Contains less SodiumSodium -55%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +255.6%

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B1Vitamin B1 +1025%
Contains more Vitamin B2Vitamin B2 +75.5%
Contains more Vitamin B3Vitamin B3 +144.4%
Contains more Vitamin B5Vitamin B5 +328.1%
Contains more Vitamin B6Vitamin B6 +58.9%
Contains more FolateFolate +3600%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +857.1%
Contains more Vitamin KVitamin K +4498.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Mustard Greens Raw DV% diff.
Vitamin K 5.6µg 257.5µg 210%
Folate 444µg 12µg 108%
Copper 1mg 0.165mg 93%
Iron 8.7mg 1.64mg 88%
Vitamin C 0mg 70mg 78%
Vitamin B1 0.9mg 0.08mg 68%
Phosphorus 440mg 58mg 55%
Fiber 15.5g 3.2g 49%
Manganese 1mg 43%
Protein 21.25g 2.86g 37%
Potassium 1500mg 384mg 33%
Magnesium 160mg 32mg 30%
Carbs 63.25g 4.67g 20%
Zinc 2.2mg 0.25mg 18%
Vitamin A 0µg 151µg 17%
Calories 339kcal 27kcal 16%
Vitamin B5 0.899mg 0.21mg 14%
Vitamin E 0.21mg 2.01mg 12%
Vitamin B6 0.286mg 0.18mg 8%
Vitamin B3 1.955mg 0.8mg 7%
Vitamin B2 0.193mg 0.11mg 6%
Calcium 160mg 115mg 5%
Selenium 3.2µg 0.9µg 4%
Polyunsaturated fat 0.387g 0.038g 2%
Saturated fat 0.232g 0.01g 1%
Fats 0.9g 0.42g 1%
Net carbs 47.75g 1.47g N/A
Sugar 2.12g 1.32g N/A
Sodium 9mg 20mg 0%
Choline 0.5mg 0%
Monounsaturated fat 0.078g 0.092g 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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +643%
Contains more FatsFats +114.3%
Contains more CarbsCarbs +1254.4%
Contains more OtherOther +166.7%
Contains more WaterWater +724.5%

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Poly. FatPolyunsaturated fat +918.4%
Contains less Sat. FatSaturated fat -95.7%
Contains more Mono. FatMonounsaturated fat +17.9%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.