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  6. Winter melon vs. Black turtle bean

Winter melon vs. Black turtle bean — In-Depth Nutrition Comparison

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How are winter melon and black turtle bean different?

  • Black turtle bean has more folate, copper, iron, vitamin B1, phosphorus, fiber, potassium, manganese, magnesium, and vitamin B6 than winter melon.
  • Daily need coverage for folate for black turtle bean is 110% higher.

Waxgourd, (chinese preserving melon), raw and Beans, black turtle, mature seeds, raw are the varieties used in this article.

Infographic

Winter melon vs Black turtle bean infographic
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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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 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 +1500%
Contains more CalciumCalcium +742.1%
Contains more PotassiumPotassium +24900%
Contains more IronIron +2075%
Contains more CopperCopper +4247.8%
Contains more ZincZinc +260.7%
Contains more PhosphorusPhosphorus +2215.8%
Contains less SodiumSodium -91.9%
Contains more ManganeseManganese +1624.1%
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.
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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
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 B1Vitamin B1 +2150%
Contains more Vitamin B2Vitamin B2 +75.5%
Contains more Vitamin B3Vitamin B3 +388.8%
Contains more Vitamin B5Vitamin B5 +575.9%
Contains more Vitamin B6Vitamin B6 +717.1%
Contains more FolateFolate +8780%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winter melon Black turtle bean DV% diff.
Folate 5µg 444µg 110%
Copper 0.023mg 1mg 109%
Iron 0.4mg 8.7mg 104%
Vitamin B1 0.04mg 0.9mg 72%
Phosphorus 19mg 440mg 60%
Fiber 2.9g 15.5g 50%
Potassium 6mg 1500mg 44%
Protein 0.4g 21.25g 42%
Manganese 0.058mg 1mg 41%
Magnesium 10mg 160mg 36%
Carbs 3g 63.25g 20%
Vitamin B6 0.035mg 0.286mg 19%
Calories 13kcal 339kcal 16%
Vitamin B5 0.133mg 0.899mg 15%
Zinc 0.61mg 2.2mg 14%
Calcium 19mg 160mg 14%
Vitamin C 13mg 0mg 14%
Vitamin B3 0.4mg 1.955mg 10%
Vitamin B2 0.11mg 0.193mg 6%
Vitamin K 5.6µg 5%
Selenium 0.2µg 3.2µg 5%
Sodium 111mg 9mg 4%
Polyunsaturated fat 0.087g 0.387g 2%
Saturated fat 0.016g 0.232g 1%
Fats 0.2g 0.9g 1%
Vitamin E 0.21mg 1%
Net carbs 0.1g 47.75g N/A
Sugar 2.12g N/A
Monounsaturated fat 0.037g 0.078g 0%
Tryptophan 0.002mg 0.252mg 0%
Threonine 0.894mg 0%
Isoleucine 0.938mg 0%
Leucine 1.697mg 0%
Lysine 0.009mg 1.459mg 0%
Methionine 0.003mg 0.32mg 0%
Phenylalanine 1.149mg 0%
Valine 1.112mg 0%
Histidine 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 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 +773.6%
Contains more ProteinProtein +5212.5%
Contains more FatsFats +350%
Contains more CarbsCarbs +2008.3%
Contains more OtherOther +1100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 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 -93.1%
Contains more Mono. FatMonounsaturated fat +110.8%
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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.