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  6. Black turtle bean vs. Watercress

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

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What are the differences between black turtle bean and watercress?

  • Black turtle bean is higher in folate, iron, copper, vitamin B1, fiber, phosphorus, and potassium, yet watercress is higher in vitamin K, vitamin A, and vitamin C.
  • Watercress's daily need coverage for vitamin K is 204% more.
  • Black turtle bean has 49 times more folate than watercress. While black turtle bean has 444µg of folate, watercress has only 9µg.
  • The glycemic index of black turtle bean is lower.

We used Beans, black turtle, mature seeds, raw and Watercress, raw types in this article.

Infographic

Black turtle bean vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +661.9%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +354.5%
Contains more IronIron +4250%
Contains more CopperCopper +1198.7%
Contains more ZincZinc +1900%
Contains more PhosphorusPhosphorus +633.3%
Contains less SodiumSodium -78%
Contains more ManganeseManganese +309.8%
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B2Vitamin B2 +60.8%
Contains more Vitamin B3Vitamin B3 +877.5%
Contains more Vitamin B5Vitamin B5 +190%
Contains more Vitamin B6Vitamin B6 +121.7%
Contains more FolateFolate +4833.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +376.2%
Contains more Vitamin KVitamin K +4364.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Watercress DV% diff.
Vitamin K 5.6µg 250µg 204%
Folate 444µg 9µg 109%
Iron 8.7mg 0.2mg 106%
Copper 1mg 0.077mg 103%
Vitamin B1 0.9mg 0.09mg 68%
Fiber 15.5g 0.5g 60%
Phosphorus 440mg 60mg 54%
Vitamin C 0mg 43mg 48%
Protein 21.25g 2.3g 38%
Potassium 1500mg 330mg 34%
Magnesium 160mg 21mg 33%
Manganese 1mg 0.244mg 33%
Carbs 63.25g 1.29g 21%
Zinc 2.2mg 0.11mg 19%
Vitamin A 0µg 160µg 18%
Calories 339kcal 11kcal 16%
Vitamin B6 0.286mg 0.129mg 12%
Vitamin B5 0.899mg 0.31mg 12%
Vitamin B3 1.955mg 0.2mg 11%
Vitamin B2 0.193mg 0.12mg 6%
Vitamin E 0.21mg 1mg 5%
Selenium 3.2µg 0.9µg 4%
Calcium 160mg 120mg 4%
Choline 9mg 2%
Polyunsaturated fat 0.387g 0.035g 2%
Sodium 9mg 41mg 1%
Saturated fat 0.232g 0.027g 1%
Fats 0.9g 0.1g 1%
Net carbs 47.75g 0.79g N/A
Sugar 2.12g 0.2g N/A
Monounsaturated fat 0.078g 0.008g 0%
Tryptophan 0.252mg 0.03mg 0%
Threonine 0.894mg 0.133mg 0%
Isoleucine 0.938mg 0.093mg 0%
Leucine 1.697mg 0.166mg 0%
Lysine 1.459mg 0.134mg 0%
Methionine 0.32mg 0.02mg 0%
Phenylalanine 1.149mg 0.114mg 0%
Valine 1.112mg 0.137mg 0%
Histidine 0.592mg 0.04mg 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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +823.9%
Contains more FatsFats +800%
Contains more CarbsCarbs +4803.1%
Contains more OtherOther +200%
Contains more WaterWater +764.6%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +875%
Contains more Poly. FatPolyunsaturated fat +1005.7%
Contains less Sat. FatSaturated fat -88.4%

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.