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  6. Black turtle bean vs. Spinach raw

Black turtle bean vs. Spinach raw — In-Depth Nutrition Comparison

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Summary of differences between black turtle bean and spinach raw

  • Black turtle bean has more copper, iron, vitamin B1, folate, phosphorus, fiber, and potassium; however, spinach raw is higher in vitamin K, vitamin A, and vitamin C.
  • Spinach raw covers your daily need for vitamin K, 398% more than black turtle bean.
  • Black turtle bean has 12 times more vitamin B1 than spinach raw. While black turtle bean has 0.9mg of vitamin B1, spinach raw has only 0.078mg.
  • The glycemic index of spinach raw is higher.

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

Infographic

Black turtle bean vs Spinach raw infographic
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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.
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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more MagnesiumMagnesium +102.5%
Contains more CalciumCalcium +61.6%
Contains more PotassiumPotassium +168.8%
Contains more IronIron +221%
Contains more CopperCopper +669.2%
Contains more ZincZinc +315.1%
Contains more PhosphorusPhosphorus +798%
Contains less SodiumSodium -88.6%
Contains more ManganeseManganese +11.5%
Contains more SeleniumSelenium +220%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B1Vitamin B1 +1053.8%
Contains more Vitamin B3Vitamin B3 +170%
Contains more Vitamin B5Vitamin B5 +1283.1%
Contains more Vitamin B6Vitamin B6 +46.7%
Contains more FolateFolate +128.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +866.7%
Contains more Vitamin KVitamin K +8523.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.189mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Spinach raw DV% diff.
Vitamin K 5.6µg 482.9µg 398%
Copper 1mg 0.13mg 97%
Iron 8.7mg 2.71mg 75%
Vitamin B1 0.9mg 0.078mg 69%
Folate 444µg 194µg 63%
Phosphorus 440mg 49mg 56%
Fiber 15.5g 2.2g 53%
Vitamin A 0µg 469µg 52%
Protein 21.25g 2.86g 37%
Vitamin C 0mg 28.1mg 31%
Potassium 1500mg 558mg 28%
Carbs 63.25g 3.63g 20%
Magnesium 160mg 79mg 19%
Vitamin B5 0.899mg 0.065mg 17%
Calories 339kcal 23kcal 16%
Zinc 2.2mg 0.53mg 15%
Vitamin E 0.21mg 2.03mg 12%
Vitamin B3 1.955mg 0.724mg 8%
Vitamin B6 0.286mg 0.195mg 7%
Calcium 160mg 99mg 6%
Choline 19.3mg 4%
Manganese 1mg 0.897mg 4%
Selenium 3.2µg 1µg 4%
Sodium 9mg 79mg 3%
Polyunsaturated fat 0.387g 0.165g 1%
Saturated fat 0.232g 0.063g 1%
Fats 0.9g 0.39g 1%
Net carbs 47.75g 1.43g N/A
Sugar 2.12g 0.42g N/A
Vitamin B2 0.193mg 0.189mg 0%
Monounsaturated fat 0.078g 0.01g 0%
Tryptophan 0.252mg 0.039mg 0%
Threonine 0.894mg 0.122mg 0%
Isoleucine 0.938mg 0.147mg 0%
Leucine 1.697mg 0.223mg 0%
Lysine 1.459mg 0.174mg 0%
Methionine 0.32mg 0.053mg 0%
Phenylalanine 1.149mg 0.129mg 0%
Valine 1.112mg 0.161mg 0%
Histidine 0.592mg 0.064mg 0%
Fructose 0.15g 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% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +643%
Contains more FatsFats +130.8%
Contains more CarbsCarbs +1642.4%
Contains more OtherOther +109.3%
Contains more WaterWater +730.9%

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +680%
Contains more Poly. FatPolyunsaturated fat +134.5%
Contains less Sat. FatSaturated fat -72.8%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.