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  6. Black turtle bean vs. Welsh onion

Black turtle bean vs. Welsh onion — In-Depth Nutrition Comparison

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How are black turtle bean and welsh onion different?

  • Black turtle bean is higher in folate, copper, iron, vitamin B1, phosphorus, fiber, potassium, manganese, and magnesium; however, welsh onion is richer in vitamin K.
  • Daily need coverage for vitamin K for welsh onion is 157% higher.
  • Black turtle bean contains 28 times more folate than welsh onion. While black turtle bean contains 444µg of folate, welsh onion contains only 16µg.
  • Black turtle bean has a lower glycemic index (20) than welsh onion (39).

Beans, black turtle, mature seeds, raw and Onions, welsh, raw are the varieties used in this article.

Infographic

Black turtle bean vs Welsh onion 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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more MagnesiumMagnesium +595.7%
Contains more CalciumCalcium +788.9%
Contains more PotassiumPotassium +607.5%
Contains more IronIron +613.1%
Contains more CopperCopper +1328.6%
Contains more ZincZinc +323.1%
Contains more PhosphorusPhosphorus +798%
Contains less SodiumSodium -47.1%
Contains more ManganeseManganese +629.9%
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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin B1Vitamin B1 +1700%
Contains more Vitamin B2Vitamin B2 +114.4%
Contains more Vitamin B3Vitamin B3 +388.8%
Contains more Vitamin B5Vitamin B5 +432%
Contains more Vitamin B6Vitamin B6 +297.2%
Contains more FolateFolate +2675%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +142.9%
Contains more Vitamin KVitamin K +3353.6%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Welsh onion DV% diff.
Vitamin K 5.6µg 193.4µg 157%
Folate 444µg 16µg 107%
Copper 1mg 0.07mg 103%
Iron 8.7mg 1.22mg 94%
Vitamin B1 0.9mg 0.05mg 71%
Phosphorus 440mg 49mg 56%
Fiber 15.5g 2.4g 52%
Protein 21.25g 1.9g 39%
Manganese 1mg 0.137mg 38%
Potassium 1500mg 212mg 38%
Magnesium 160mg 23mg 33%
Vitamin C 0mg 27mg 30%
Carbs 63.25g 6.5g 19%
Vitamin B6 0.286mg 0.072mg 16%
Vitamin B5 0.899mg 0.169mg 15%
Calories 339kcal 34kcal 15%
Zinc 2.2mg 0.52mg 15%
Calcium 160mg 18mg 14%
Vitamin B3 1.955mg 0.4mg 10%
Vitamin B2 0.193mg 0.09mg 8%
Selenium 3.2µg 0.6µg 5%
Vitamin E 0.21mg 0.51mg 2%
Polyunsaturated fat 0.387g 0.156g 2%
Choline 5.3mg 1%
Saturated fat 0.232g 0.067g 1%
Fats 0.9g 0.4g 1%
Net carbs 47.75g 4.1g N/A
Sugar 2.12g 2.18g N/A
Sodium 9mg 17mg 0%
Monounsaturated fat 0.078g 0.056g 0%
Tryptophan 0.252mg 0.021mg 0%
Threonine 0.894mg 0.074mg 0%
Isoleucine 0.938mg 0.081mg 0%
Leucine 1.697mg 0.113mg 0%
Lysine 1.459mg 0.095mg 0%
Methionine 0.32mg 0.021mg 0%
Phenylalanine 1.149mg 0.061mg 0%
Valine 1.112mg 0.084mg 0%
Histidine 0.592mg 0.033mg 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% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more ProteinProtein +1018.4%
Contains more FatsFats +125%
Contains more CarbsCarbs +873.1%
Contains more OtherOther +414.3%
Contains more WaterWater +722.7%

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
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains more Mono. FatMonounsaturated fat +39.3%
Contains more Poly. FatPolyunsaturated fat +148.1%
Contains less Sat. FatSaturated fat -71.1%

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.