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  6. Black turtle bean vs. Red cabbage

Black turtle bean vs. Red cabbage — In-Depth Nutrition Comparison

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How are black turtle bean and red cabbage different?

  • Black turtle bean is richer in copper, folate, iron, vitamin B1, phosphorus, fiber, potassium, magnesium, and manganese, while red cabbage is higher in vitamin C.
  • Black turtle bean covers your daily need for copper, 109% more than red cabbage.
  • Black turtle bean contains 25 times more folate than red cabbage. Black turtle bean contains 444µg of folate, while red cabbage contains 18µg.
  • Red cabbage has a higher glycemic index (32) than black turtle bean (20).

Beans, black turtle, mature seeds, raw and Cabbage, red, raw types were used in this article.

Infographic

Black turtle bean vs Red cabbage 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 11% 14% 21% 30% 5.7% 6% 13% 3.5% 32% 3.3%
Contains more MagnesiumMagnesium +900%
Contains more CalciumCalcium +255.6%
Contains more PotassiumPotassium +517.3%
Contains more IronIron +987.5%
Contains more CopperCopper +5782.4%
Contains more ZincZinc +900%
Contains more PhosphorusPhosphorus +1366.7%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +311.5%
Contains more SeleniumSelenium +433.3%

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 190% 19% 2.2% 0% 16% 16% 7.8% 8.8% 48% 0% 96% 14% 9.3%
Contains more Vitamin EVitamin E +90.9%
Contains more Vitamin B1Vitamin B1 +1306.3%
Contains more Vitamin B2Vitamin B2 +179.7%
Contains more Vitamin B3Vitamin B3 +367.7%
Contains more Vitamin B5Vitamin B5 +511.6%
Contains more Vitamin B6Vitamin B6 +36.8%
Contains more FolateFolate +2366.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +582.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Red cabbage DV% diff.
Copper 1mg 0.017mg 109%
Folate 444µg 18µg 107%
Iron 8.7mg 0.8mg 99%
Vitamin B1 0.9mg 0.064mg 70%
Vitamin C 0mg 57mg 63%
Phosphorus 440mg 30mg 59%
Fiber 15.5g 2.1g 54%
Protein 21.25g 1.43g 40%
Potassium 1500mg 243mg 37%
Magnesium 160mg 16mg 34%
Manganese 1mg 0.243mg 33%
Vitamin K 5.6µg 38.2µg 27%
Carbs 63.25g 7.37g 19%
Zinc 2.2mg 0.22mg 18%
Vitamin B5 0.899mg 0.147mg 15%
Calories 339kcal 31kcal 15%
Calcium 160mg 45mg 12%
Vitamin B3 1.955mg 0.418mg 10%
Vitamin B2 0.193mg 0.069mg 10%
Vitamin A 0µg 56µg 6%
Vitamin B6 0.286mg 0.209mg 6%
Selenium 3.2µg 0.6µg 5%
Choline 17.1mg 3%
Polyunsaturated fat 0.387g 0.08g 2%
Fructose 1.48g 2%
Fats 0.9g 0.16g 1%
Vitamin E 0.21mg 0.11mg 1%
Sodium 9mg 27mg 1%
Saturated fat 0.232g 0.021g 1%
Net carbs 47.75g 5.27g N/A
Sugar 2.12g 3.83g N/A
Monounsaturated fat 0.078g 0.012g 0%
Tryptophan 0.252mg 0.012mg 0%
Threonine 0.894mg 0.039mg 0%
Isoleucine 0.938mg 0.034mg 0%
Leucine 1.697mg 0.046mg 0%
Lysine 1.459mg 0.049mg 0%
Methionine 0.32mg 0.014mg 0%
Phenylalanine 1.149mg 0.036mg 0%
Valine 1.112mg 0.048mg 0%
Histidine 0.592mg 0.024mg 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
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Contains more ProteinProtein +1386%
Contains more FatsFats +462.5%
Contains more CarbsCarbs +758.2%
Contains more OtherOther +453.8%
Contains more WaterWater +721.7%

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
19% 11% 71%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.08 g
Contains more Mono. FatMonounsaturated fat +550%
Contains more Poly. FatPolyunsaturated fat +383.8%
Contains less Sat. FatSaturated fat -90.9%

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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.