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  6. Welsh onion vs. Black turtle bean

Welsh onion vs. Black turtle bean — In-Depth Nutrition Comparison

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How are welsh onion and black turtle bean different?

  • Welsh onion is higher in vitamin K; however, black turtle bean is richer in folate, copper, iron, vitamin B1, phosphorus, fiber, potassium, manganese, and magnesium.
  • Daily need coverage for vitamin K for welsh onion is 157% higher.
  • Black turtle bean has a lower glycemic index (20) than welsh onion (39).

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

Infographic

Welsh onion 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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
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 +595.7%
Contains more CalciumCalcium +788.9%
Contains more PotassiumPotassium +607.5%
Contains more IronIron +613.1%
Contains more CopperCopper +1328.6%
Contains more ZincZinc +323.1%
Contains more PhosphorusPhosphorus +798%
Contains less SodiumSodium -47.1%
Contains more ManganeseManganese +629.9%
Contains more SeleniumSelenium +433.3%

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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
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 EVitamin E +142.9%
Contains more Vitamin KVitamin K +3353.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1700%
Contains more Vitamin B2Vitamin B2 +114.4%
Contains more Vitamin B3Vitamin B3 +388.8%
Contains more Vitamin B5Vitamin B5 +432%
Contains more Vitamin B6Vitamin B6 +297.2%
Contains more FolateFolate +2675%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Black turtle bean DV% diff.
Vitamin K 193.4µg 5.6µg 157%
Folate 16µg 444µg 107%
Copper 0.07mg 1mg 103%
Iron 1.22mg 8.7mg 94%
Vitamin B1 0.05mg 0.9mg 71%
Phosphorus 49mg 440mg 56%
Fiber 2.4g 15.5g 52%
Protein 1.9g 21.25g 39%
Manganese 0.137mg 1mg 38%
Potassium 212mg 1500mg 38%
Magnesium 23mg 160mg 33%
Vitamin C 27mg 0mg 30%
Carbs 6.5g 63.25g 19%
Vitamin B6 0.072mg 0.286mg 16%
Vitamin B5 0.169mg 0.899mg 15%
Calories 34kcal 339kcal 15%
Zinc 0.52mg 2.2mg 15%
Calcium 18mg 160mg 14%
Vitamin B3 0.4mg 1.955mg 10%
Vitamin B2 0.09mg 0.193mg 8%
Selenium 0.6µg 3.2µg 5%
Vitamin E 0.51mg 0.21mg 2%
Polyunsaturated fat 0.156g 0.387g 2%
Choline 5.3mg 1%
Saturated fat 0.067g 0.232g 1%
Fats 0.4g 0.9g 1%
Net carbs 4.1g 47.75g N/A
Sugar 2.18g 2.12g N/A
Sodium 17mg 9mg 0%
Monounsaturated fat 0.056g 0.078g 0%
Tryptophan 0.021mg 0.252mg 0%
Threonine 0.074mg 0.894mg 0%
Isoleucine 0.081mg 0.938mg 0%
Leucine 0.113mg 1.697mg 0%
Lysine 0.095mg 1.459mg 0%
Methionine 0.021mg 0.32mg 0%
Phenylalanine 0.061mg 1.149mg 0%
Valine 0.084mg 1.112mg 0%
Histidine 0.033mg 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 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 +722.7%
Contains more ProteinProtein +1018.4%
Contains more FatsFats +125%
Contains more CarbsCarbs +873.1%
Contains more OtherOther +414.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 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 -71.1%
Contains more Mono. FatMonounsaturated fat +39.3%
Contains more Poly. FatPolyunsaturated fat +148.1%

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.