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  6. Grape leaves vs. Black turtle bean

Grape leaves vs. Black turtle bean — In-Depth Nutrition Comparison

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Significant differences between grape leaves and black turtle bean

  • Grape leaves have more vitamin A, vitamin K, manganese, and calcium; however, black turtle bean is richer in folate, iron, vitamin B1, copper, phosphorus, and potassium.
  • Grape leaves cover your daily vitamin A needs 550% more than black turtle bean.
  • Black turtle bean has 19 times less vitamin K than grape leaves. Grape leaves have 108.6µg of vitamin K, while black turtle bean has 5.6µg.

Specific food types used in this comparison are Grape leaves, raw and Beans, black turtle, mature seeds, raw.

Infographic

Grape leaves 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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 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 CalciumCalcium +126.9%
Contains more ManganeseManganese +185.5%
Contains more MagnesiumMagnesium +68.4%
Contains more PotassiumPotassium +451.5%
Contains more IronIron +230.8%
Contains more CopperCopper +141%
Contains more ZincZinc +228.4%
Contains more PhosphorusPhosphorus +383.5%
Contains more SeleniumSelenium +255.6%
~equal in Sodium ~9mg

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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 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 +852.4%
Contains more Vitamin B2Vitamin B2 +83.4%
Contains more Vitamin B3Vitamin B3 +20.8%
Contains more Vitamin B6Vitamin B6 +39.9%
Contains more Vitamin KVitamin K +1839.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2150%
Contains more Vitamin B5Vitamin B5 +289.2%
Contains more FolateFolate +434.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Grape leaves Black turtle bean DV% diff.
Vitamin A 1376µg 0µg 153%
Folate 83µg 444µg 90%
Vitamin K 108.6µg 5.6µg 86%
Manganese 2.855mg 1mg 81%
Iron 2.63mg 8.7mg 76%
Vitamin B1 0.04mg 0.9mg 72%
Copper 0.415mg 1mg 65%
Phosphorus 91mg 440mg 50%
Potassium 272mg 1500mg 36%
Protein 5.6g 21.25g 31%
Calcium 363mg 160mg 20%
Fiber 11g 15.5g 18%
Magnesium 95mg 160mg 15%
Carbs 17.31g 63.25g 15%
Zinc 0.67mg 2.2mg 14%
Vitamin B5 0.231mg 0.899mg 13%
Vitamin B2 0.354mg 0.193mg 12%
Calories 93kcal 339kcal 12%
Vitamin E 2mg 0.21mg 12%
Vitamin C 11.1mg 0mg 12%
Vitamin B6 0.4mg 0.286mg 9%
Polyunsaturated fat 1.065g 0.387g 5%
Selenium 0.9µg 3.2µg 4%
Vitamin B3 2.362mg 1.955mg 3%
Fats 2.12g 0.9g 2%
Choline 12.8mg 2%
Net carbs 6.31g 47.75g N/A
Sugar 6.3g 2.12g N/A
Sodium 9mg 9mg 0%
Saturated fat 0.336g 0.232g 0%
Monounsaturated fat 0.081g 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
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 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 FatsFats +135.6%
Contains more WaterWater +566.5%
Contains more ProteinProtein +279.5%
Contains more CarbsCarbs +265.4%
Contains more OtherOther +118.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 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 more Poly. FatPolyunsaturated fat +175.2%
Contains less Sat. FatSaturated fat -31%
~equal in Monounsaturated fat ~0.078g

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.