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  6. Asparagus vs. Black turtle bean

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

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What are the differences between asparagus and black turtle bean?

  • Asparagus is higher in vitamin K, yet black turtle bean is higher in folate, copper, iron, vitamin B1, phosphorus, fiber, potassium, manganese, and magnesium.
  • Black turtle bean's daily need coverage for folate is 98% more.
  • Asparagus has 7 times more vitamin K than black turtle bean. While asparagus has 41.6µg of vitamin K, black turtle bean has only 5.6µg.
  • The glycemic index of black turtle bean is lower.

We used Asparagus, raw and Beans, black turtle, mature seeds, raw types in this article.

Infographic

Asparagus 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
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 less SodiumSodium -77.8%
Contains more MagnesiumMagnesium +1042.9%
Contains more CalciumCalcium +566.7%
Contains more PotassiumPotassium +642.6%
Contains more IronIron +306.5%
Contains more CopperCopper +429.1%
Contains more ZincZinc +307.4%
Contains more PhosphorusPhosphorus +746.2%
Contains more ManganeseManganese +532.9%
Contains more SeleniumSelenium +39.1%

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
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 +438.1%
Contains more Vitamin KVitamin K +642.9%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +529.4%
Contains more Vitamin B2Vitamin B2 +36.9%
Contains more Vitamin B3Vitamin B3 +99.9%
Contains more Vitamin B5Vitamin B5 +228.1%
Contains more Vitamin B6Vitamin B6 +214.3%
Contains more FolateFolate +753.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Asparagus Black turtle bean DV% diff.
Folate 52µg 444µg 98%
Copper 0.189mg 1mg 90%
Iron 2.14mg 8.7mg 82%
Vitamin B1 0.143mg 0.9mg 63%
Phosphorus 52mg 440mg 55%
Fiber 2.1g 15.5g 54%
Protein 2.2g 21.25g 38%
Potassium 202mg 1500mg 38%
Manganese 0.158mg 1mg 37%
Magnesium 14mg 160mg 35%
Vitamin K 41.6µg 5.6µg 30%
Carbs 3.88g 63.25g 20%
Calories 20kcal 339kcal 16%
Vitamin B6 0.091mg 0.286mg 15%
Zinc 0.54mg 2.2mg 15%
Calcium 24mg 160mg 14%
Vitamin B5 0.274mg 0.899mg 13%
Vitamin B3 0.978mg 1.955mg 6%
Vitamin C 5.6mg 0mg 6%
Vitamin E 1.13mg 0.21mg 6%
Vitamin A 38µg 0µg 4%
Vitamin B2 0.141mg 0.193mg 4%
Choline 16mg 3%
Selenium 2.3µg 3.2µg 2%
Polyunsaturated fat 0.05g 0.387g 2%
Fructose 1g 1%
Saturated fat 0.04g 0.232g 1%
Fats 0.12g 0.9g 1%
Net carbs 1.78g 47.75g N/A
Sugar 1.88g 2.12g N/A
Sodium 2mg 9mg 0%
Monounsaturated fat 0g 0.078g 0%
Tryptophan 0.027mg 0.252mg 0%
Threonine 0.084mg 0.894mg 0%
Isoleucine 0.075mg 0.938mg 0%
Leucine 0.128mg 1.697mg 0%
Lysine 0.104mg 1.459mg 0%
Methionine 0.031mg 0.32mg 0%
Phenylalanine 0.075mg 1.149mg 0%
Valine 0.115mg 1.112mg 0%
Histidine 0.049mg 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 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 +747.5%
Contains more ProteinProtein +865.9%
Contains more FatsFats +650%
Contains more CarbsCarbs +1530.2%
Contains more OtherOther +520.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 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 -82.8%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +674%

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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.