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  6. Endive vs. Black turtle bean

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

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How are endive and black turtle bean different?

  • Endive is higher in vitamin K and vitamin A; however, black turtle bean is richer in copper, iron, folate, vitamin B1, phosphorus, fiber, potassium, and magnesium.
  • Daily need coverage for vitamin K for endive is 188% higher.
  • Endive contains 127 times more vitamin A than black turtle bean. While endive contains 2167IU of vitamin A, black turtle bean contains only 17IU.
  • Black turtle bean has a lower glycemic index (20) than endive (45).

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

Infographic

Endive 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.
Endive
Endive
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
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 +966.7%
Contains more CalciumCalcium +207.7%
Contains more PotassiumPotassium +377.7%
Contains more IronIron +948.2%
Contains more CopperCopper +910.1%
Contains more ZincZinc +178.5%
Contains more PhosphorusPhosphorus +1471.4%
Contains less SodiumSodium -59.1%
Contains more ManganeseManganese +138.1%
Contains more SeleniumSelenium +1500%

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.
Endive
Endive
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 22% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
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 +109.5%
Contains more Vitamin KVitamin K +4025%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1025%
Contains more Vitamin B2Vitamin B2 +157.3%
Contains more Vitamin B3Vitamin B3 +388.8%
Contains more Vitamin B6Vitamin B6 +1330%
Contains more FolateFolate +212.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.899mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Endive Black turtle bean DV% diff.
Vitamin K 231µg 5.6µg 188%
Copper 0.099mg 1mg 100%
Iron 0.83mg 8.7mg 98%
Folate 142µg 444µg 76%
Vitamin B1 0.08mg 0.9mg 68%
Phosphorus 28mg 440mg 59%
Fiber 3.1g 15.5g 50%
Protein 1.25g 21.25g 40%
Magnesium 15mg 160mg 35%
Potassium 314mg 1500mg 35%
Manganese 0.42mg 1mg 25%
Vitamin B6 0.02mg 0.286mg 20%
Carbs 3.35g 63.25g 20%
Calories 17kcal 339kcal 16%
Zinc 0.79mg 2.2mg 13%
Vitamin A 108µg 0µg 12%
Calcium 52mg 160mg 11%
Vitamin B3 0.4mg 1.955mg 10%
Vitamin B2 0.075mg 0.193mg 9%
Vitamin C 6.5mg 0mg 7%
Selenium 0.2µg 3.2µg 5%
Choline 16.8mg 3%
Polyunsaturated fat 0.087g 0.387g 2%
Vitamin E 0.44mg 0.21mg 2%
Fats 0.2g 0.9g 1%
Sodium 22mg 9mg 1%
Saturated fat 0.048g 0.232g 1%
Net carbs 0.25g 47.75g N/A
Sugar 0.25g 2.12g N/A
Vitamin B5 0.9mg 0.899mg 0%
Monounsaturated fat 0.004g 0.078g 0%
Tryptophan 0.005mg 0.252mg 0%
Threonine 0.05mg 0.894mg 0%
Isoleucine 0.072mg 0.938mg 0%
Leucine 0.098mg 1.697mg 0%
Lysine 0.063mg 1.459mg 0%
Methionine 0.014mg 0.32mg 0%
Phenylalanine 0.053mg 1.149mg 0%
Valine 0.063mg 1.112mg 0%
Histidine 0.023mg 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
Endive
1
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 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 +752.6%
Contains more ProteinProtein +1600%
Contains more FatsFats +350%
Contains more CarbsCarbs +1788.1%
Contains more OtherOther +155.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
Endive
1
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 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 -79.3%
Contains more Mono. FatMonounsaturated fat +1850%
Contains more Poly. FatPolyunsaturated fat +344.8%

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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.