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  6. Chard raw vs. Black turtle bean

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

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Summary of differences between chard raw and black turtle bean

  • Chard raw has more vitamin K, vitamin A, and vitamin C; however, black turtle bean is higher in folate, copper, iron, vitamin B1, phosphorus, fiber, and potassium.
  • Chard raw covers your daily need for vitamin K, 687% more than black turtle bean.
  • The glycemic index of chard raw is higher.

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

Infographic

Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
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 +97.5%
Contains more CalciumCalcium +213.7%
Contains more PotassiumPotassium +295.8%
Contains more IronIron +383.3%
Contains more CopperCopper +458.7%
Contains more ZincZinc +511.1%
Contains more PhosphorusPhosphorus +856.5%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +173.2%
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
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 EVitamin E +800%
Contains more Vitamin KVitamin K +14721.4%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2150%
Contains more Vitamin B2Vitamin B2 +114.4%
Contains more Vitamin B3Vitamin B3 +388.8%
Contains more Vitamin B5Vitamin B5 +422.7%
Contains more Vitamin B6Vitamin B6 +188.9%
Contains more FolateFolate +3071.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Black turtle bean DV% diff.
Vitamin K 830µg 5.6µg 687%
Folate 14µg 444µg 108%
Copper 0.179mg 1mg 91%
Iron 1.8mg 8.7mg 86%
Vitamin B1 0.04mg 0.9mg 72%
Fiber 1.6g 15.5g 56%
Phosphorus 46mg 440mg 56%
Protein 1.8g 21.25g 39%
Vitamin A 306µg 0µg 34%
Vitamin C 30mg 0mg 33%
Potassium 379mg 1500mg 33%
Manganese 0.366mg 1mg 28%
Carbs 3.74g 63.25g 20%
Magnesium 81mg 160mg 19%
Zinc 0.36mg 2.2mg 17%
Calories 19kcal 339kcal 16%
Vitamin B5 0.172mg 0.899mg 15%
Vitamin B6 0.099mg 0.286mg 14%
Calcium 51mg 160mg 11%
Vitamin E 1.89mg 0.21mg 11%
Vitamin B3 0.4mg 1.955mg 10%
Sodium 213mg 9mg 9%
Vitamin B2 0.09mg 0.193mg 8%
Selenium 0.9µg 3.2µg 4%
Choline 18mg 3%
Polyunsaturated fat 0.07g 0.387g 2%
Saturated fat 0.03g 0.232g 1%
Fats 0.2g 0.9g 1%
Net carbs 2.14g 47.75g N/A
Sugar 1.1g 2.12g N/A
Monounsaturated fat 0.04g 0.078g 0%
Tryptophan 0.017mg 0.252mg 0%
Threonine 0.083mg 0.894mg 0%
Isoleucine 0.147mg 0.938mg 0%
Leucine 0.13mg 1.697mg 0%
Lysine 0.099mg 1.459mg 0%
Methionine 0.019mg 0.32mg 0%
Phenylalanine 0.11mg 1.149mg 0%
Valine 0.11mg 1.112mg 0%
Histidine 0.036mg 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 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 +742.4%
Contains more ProteinProtein +1080.6%
Contains more FatsFats +350%
Contains more CarbsCarbs +1591.2%
Contains more OtherOther +125%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 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 -87.1%
Contains more Mono. FatMonounsaturated fat +95%
Contains more Poly. FatPolyunsaturated fat +452.9%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.