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  6. Watercress vs. Black turtle bean

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

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What are the differences between watercress and black turtle bean?

  • Watercress is higher in vitamin K, vitamin A, and vitamin C, yet black turtle bean is higher in folate, iron, copper, vitamin B1, fiber, phosphorus, and potassium.
  • Watercress's daily need coverage for vitamin K is 204% more.
  • The glycemic index of black turtle bean is lower.

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

Infographic

Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 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 +661.9%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +354.5%
Contains more IronIron +4250%
Contains more CopperCopper +1198.7%
Contains more ZincZinc +1900%
Contains more PhosphorusPhosphorus +633.3%
Contains less SodiumSodium -78%
Contains more ManganeseManganese +309.8%
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
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 +376.2%
Contains more Vitamin KVitamin K +4364.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B2Vitamin B2 +60.8%
Contains more Vitamin B3Vitamin B3 +877.5%
Contains more Vitamin B5Vitamin B5 +190%
Contains more Vitamin B6Vitamin B6 +121.7%
Contains more FolateFolate +4833.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Black turtle bean DV% diff.
Vitamin K 250µg 5.6µg 204%
Folate 9µg 444µg 109%
Iron 0.2mg 8.7mg 106%
Copper 0.077mg 1mg 103%
Vitamin B1 0.09mg 0.9mg 68%
Fiber 0.5g 15.5g 60%
Phosphorus 60mg 440mg 54%
Vitamin C 43mg 0mg 48%
Protein 2.3g 21.25g 38%
Potassium 330mg 1500mg 34%
Magnesium 21mg 160mg 33%
Manganese 0.244mg 1mg 33%
Carbs 1.29g 63.25g 21%
Zinc 0.11mg 2.2mg 19%
Vitamin A 160µg 0µg 18%
Calories 11kcal 339kcal 16%
Vitamin B6 0.129mg 0.286mg 12%
Vitamin B5 0.31mg 0.899mg 12%
Vitamin B3 0.2mg 1.955mg 11%
Vitamin B2 0.12mg 0.193mg 6%
Vitamin E 1mg 0.21mg 5%
Selenium 0.9µg 3.2µg 4%
Calcium 120mg 160mg 4%
Choline 9mg 2%
Polyunsaturated fat 0.035g 0.387g 2%
Sodium 41mg 9mg 1%
Saturated fat 0.027g 0.232g 1%
Fats 0.1g 0.9g 1%
Net carbs 0.79g 47.75g N/A
Sugar 0.2g 2.12g N/A
Monounsaturated fat 0.008g 0.078g 0%
Tryptophan 0.03mg 0.252mg 0%
Threonine 0.133mg 0.894mg 0%
Isoleucine 0.093mg 0.938mg 0%
Leucine 0.166mg 1.697mg 0%
Lysine 0.134mg 1.459mg 0%
Methionine 0.02mg 0.32mg 0%
Phenylalanine 0.114mg 1.149mg 0%
Valine 0.137mg 1.112mg 0%
Histidine 0.04mg 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 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 +764.6%
Contains more ProteinProtein +823.9%
Contains more FatsFats +800%
Contains more CarbsCarbs +4803.1%
Contains more OtherOther +200%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 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 -88.4%
Contains more Mono. FatMonounsaturated fat +875%
Contains more Poly. FatPolyunsaturated fat +1005.7%

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.