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  6. Garden cress vs. Black turtle bean

Garden cress vs. Black turtle bean — In-Depth Nutrition Comparison

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How are garden cress and black turtle bean different?

  • Garden cress is higher in vitamin K, vitamin A, and vitamin C; however, black turtle bean is richer in iron, copper, folate, vitamin B1, fiber, phosphorus, and magnesium.
  • Daily need coverage for vitamin K for garden cress is 447% higher.

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

Infographic

Garden cress vs Black turtle bean 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 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 +321.1%
Contains more CalciumCalcium +97.5%
Contains more PotassiumPotassium +147.5%
Contains more IronIron +569.2%
Contains more CopperCopper +488.2%
Contains more ZincZinc +856.5%
Contains more PhosphorusPhosphorus +478.9%
Contains less SodiumSodium -35.7%
Contains more ManganeseManganese +80.8%
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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
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 +233.3%
Contains more Vitamin B2Vitamin B2 +34.7%
Contains more Vitamin KVitamin K +9576.8%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1025%
Contains more Vitamin B3Vitamin B3 +95.5%
Contains more Vitamin B5Vitamin B5 +271.5%
Contains more Vitamin B6Vitamin B6 +15.8%
Contains more FolateFolate +455%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Black turtle bean DV% diff.
Vitamin K 541.9µg 5.6µg 447%
Iron 1.3mg 8.7mg 93%
Copper 0.17mg 1mg 92%
Folate 80µg 444µg 91%
Vitamin C 69mg 0mg 77%
Vitamin B1 0.08mg 0.9mg 68%
Fiber 1.1g 15.5g 58%
Phosphorus 76mg 440mg 52%
Vitamin A 346µg 0µg 38%
Protein 2.6g 21.25g 37%
Magnesium 38mg 160mg 29%
Potassium 606mg 1500mg 26%
Carbs 5.5g 63.25g 19%
Manganese 0.553mg 1mg 19%
Zinc 0.23mg 2.2mg 18%
Calories 32kcal 339kcal 15%
Vitamin B5 0.242mg 0.899mg 13%
Calcium 81mg 160mg 8%
Vitamin B3 1mg 1.955mg 6%
Vitamin B2 0.26mg 0.193mg 5%
Selenium 0.9µg 3.2µg 4%
Choline 19.5mg 4%
Vitamin B6 0.247mg 0.286mg 3%
Vitamin E 0.7mg 0.21mg 3%
Saturated fat 0.023g 0.232g 1%
Polyunsaturated fat 0.228g 0.387g 1%
Fats 0.7g 0.9g 0%
Net carbs 4.4g 47.75g N/A
Sugar 4.4g 2.12g N/A
Sodium 14mg 9mg 0%
Monounsaturated fat 0.239g 0.078g 0%
Tryptophan 0.252mg 0%
Threonine 0.894mg 0%
Isoleucine 0.938mg 0%
Leucine 1.697mg 0%
Lysine 1.459mg 0%
Methionine 0.32mg 0%
Phenylalanine 1.149mg 0%
Valine 1.112mg 0%
Histidine 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 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 +712.7%
Contains more ProteinProtein +717.3%
Contains more FatsFats +28.6%
Contains more CarbsCarbs +1050%
Contains more OtherOther +100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 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 -90.1%
Contains more Mono. FatMonounsaturated fat +206.4%
Contains more Poly. FatPolyunsaturated fat +69.7%

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.