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  6. Chinese cabbage vs. Black turtle bean

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

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Important differences between Chinese cabbage and black turtle bean

  • Chinese cabbage has more vitamin A and vitamin C; however, black turtle bean has more copper, iron, folate, vitamin B1, fiber, phosphorus, potassium, and manganese.
  • Black turtle bean's daily need coverage for copper is 109% more.
  • Chinese cabbage has a higher glycemic index than black turtle bean.

The food varieties used in the comparison are Cabbage, chinese (pak-choi), raw and Beans, black turtle, mature seeds, raw.

Infographic

Chinese cabbage vs Black turtle bean 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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
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%
Contains more MagnesiumMagnesium +742.1%
Contains more CalciumCalcium +52.4%
Contains more PotassiumPotassium +495.2%
Contains more IronIron +987.5%
Contains more CopperCopper +4661.9%
Contains more ZincZinc +1057.9%
Contains more PhosphorusPhosphorus +1089.2%
Contains less SodiumSodium -86.2%
Contains more ManganeseManganese +528.9%
Contains more SeleniumSelenium +540%

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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +712.5%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +133.3%
Contains more Vitamin B1Vitamin B1 +2150%
Contains more Vitamin B2Vitamin B2 +175.7%
Contains more Vitamin B3Vitamin B3 +291%
Contains more Vitamin B5Vitamin B5 +921.6%
Contains more Vitamin B6Vitamin B6 +47.4%
Contains more FolateFolate +572.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Black turtle bean DV% diff.
Copper 0.021mg 1mg 109%
Iron 0.8mg 8.7mg 99%
Folate 66µg 444µg 95%
Vitamin B1 0.04mg 0.9mg 72%
Fiber 1g 15.5g 58%
Phosphorus 37mg 440mg 58%
Vitamin C 45mg 0mg 50%
Protein 1.5g 21.25g 40%
Potassium 252mg 1500mg 37%
Manganese 0.159mg 1mg 37%
Magnesium 19mg 160mg 34%
Vitamin K 45.5µg 5.6µg 33%
Vitamin A 223µg 0µg 25%
Carbs 2.18g 63.25g 20%
Zinc 0.19mg 2.2mg 18%
Vitamin B5 0.088mg 0.899mg 16%
Calories 13kcal 339kcal 16%
Vitamin B2 0.07mg 0.193mg 9%
Vitamin B3 0.5mg 1.955mg 9%
Vitamin B6 0.194mg 0.286mg 7%
Calcium 105mg 160mg 6%
Selenium 0.5µg 3.2µg 5%
Polyunsaturated fat 0.096g 0.387g 2%
Sodium 65mg 9mg 2%
Vitamin E 0.09mg 0.21mg 1%
Choline 6.4mg 1%
Saturated fat 0.027g 0.232g 1%
Fats 0.2g 0.9g 1%
Net carbs 1.18g 47.75g N/A
Sugar 1.18g 2.12g N/A
Monounsaturated fat 0.015g 0.078g 0%
Tryptophan 0.015mg 0.252mg 0%
Threonine 0.049mg 0.894mg 0%
Isoleucine 0.085mg 0.938mg 0%
Leucine 0.088mg 1.697mg 0%
Lysine 0.089mg 1.459mg 0%
Methionine 0.009mg 0.32mg 0%
Phenylalanine 0.044mg 1.149mg 0%
Valine 0.066mg 1.112mg 0%
Histidine 0.026mg 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more WaterWater +766.5%
Contains more ProteinProtein +1316.7%
Contains more FatsFats +350%
Contains more CarbsCarbs +2801.4%
Contains more OtherOther +350%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains less Sat. FatSaturated fat -88.4%
Contains more Mono. FatMonounsaturated fat +420%
Contains more Poly. FatPolyunsaturated fat +303.1%

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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.