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Romano cheese vs. Black turtle bean — In-Depth Nutrition Comparison

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A recap on differences between Romano cheese and Black turtle bean

  • Romano cheese is higher in Calcium, Phosphorus, Vitamin B12, and Selenium, yet Black turtle bean is higher in Fiber, Copper, and Iron.
  • Romano cheese covers your daily Calcium needs 101% more than Black turtle bean.
  • The amount of Cholesterol in Black turtle bean is lower.

Food varieties used in this article are Cheese, romano and Beans, black turtle, mature seeds, cooked, boiled, without salt.

Infographic

Romano cheese 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.
Contains more Calcium +1834.5%
Contains more Phosphorus +400%
Contains more Zinc +239.5%
Contains more Selenium +1108.3%
Contains more Iron +270.1%
Contains more Magnesium +19.5%
Contains more Potassium +403.5%
Contains less Sodium -99.8%
Contains more Copper +796.7%
Contains more Manganese +1535%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Contains more Calcium +1834.5%
Contains more Phosphorus +400%
Contains more Zinc +239.5%
Contains more Selenium +1108.3%
Contains more Iron +270.1%
Contains more Magnesium +19.5%
Contains more Potassium +403.5%
Contains less Sodium -99.8%
Contains more Copper +796.7%
Contains more Manganese +1535%

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.
:
Contains more Vitamin A +6816.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +560.7%
Contains more Vitamin B5 +63.1%
Contains more Vitamin B6 +10.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +278.3%
Contains more Vitamin B1 +508.1%
Contains more Vitamin B3 +584.4%
Contains more Folate +1128.6%
Contains more Vitamin K +50%
Equal in Vitamin B6 - 0.077
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Contains more Vitamin A +6816.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +560.7%
Contains more Vitamin B5 +63.1%
Contains more Vitamin B6 +10.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +278.3%
Contains more Vitamin B1 +508.1%
Contains more Vitamin B3 +584.4%
Contains more Folate +1128.6%
Contains more Vitamin K +50%
Equal in Vitamin B6 - 0.077

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +288.8%
Contains more Fats +7597.1%
Contains more Other +387%
Contains more Carbs +570.8%
Contains more Water +112.7%
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more Protein +288.8%
Contains more Fats +7597.1%
Contains more Other +387%
Contains more Carbs +570.8%
Contains more Water +112.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +26026.7%
Contains more Polyunsaturated fat +298%
Contains less Saturated Fat -99.5%
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Contains more Monounsaturated Fat +26026.7%
Contains more Polyunsaturated fat +298%
Contains less Saturated Fat -99.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Romano cheese Black turtle bean
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Black turtle bean Opinion
Net carbs 3.63g 16.05g Black turtle bean
Protein 31.8g 8.18g Romano cheese
Fats 26.94g 0.35g Romano cheese
Carbs 3.63g 24.35g Black turtle bean
Calories 387kcal 130kcal Romano cheese
Sugar 0.73g 0.32g Black turtle bean
Fiber 0g 8.3g Black turtle bean
Calcium 1064mg 55mg Romano cheese
Iron 0.77mg 2.85mg Black turtle bean
Magnesium 41mg 49mg Black turtle bean
Phosphorus 760mg 152mg Romano cheese
Potassium 86mg 433mg Black turtle bean
Sodium 1433mg 3mg Black turtle bean
Zinc 2.58mg 0.76mg Romano cheese
Copper 0.03mg 0.269mg Black turtle bean
Manganese 0.02mg 0.327mg Black turtle bean
Selenium 14.5µg 1.2µg Romano cheese
Vitamin A 415IU 6IU Romano cheese
Vitamin A RAE 96µg 0µg Romano cheese
Vitamin E 0.23mg 0.87mg Black turtle bean
Vitamin D 20IU 0IU Romano cheese
Vitamin D 0.5µg 0µg Romano cheese
Vitamin B1 0.037mg 0.225mg Black turtle bean
Vitamin B2 0.37mg 0.056mg Romano cheese
Vitamin B3 0.077mg 0.527mg Black turtle bean
Vitamin B5 0.424mg 0.26mg Romano cheese
Vitamin B6 0.085mg 0.077mg Romano cheese
Folate 7µg 86µg Black turtle bean
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg 3.3µg Black turtle bean
Tryptophan 0.429mg 0.097mg Romano cheese
Threonine 1.171mg 0.344mg Romano cheese
Isoleucine 1.685mg 0.361mg Romano cheese
Leucine 3.071mg 0.653mg Romano cheese
Lysine 2.941mg 0.562mg Romano cheese
Methionine 0.852mg 0.123mg Romano cheese
Phenylalanine 1.71mg 0.442mg Romano cheese
Valine 2.183mg 0.428mg Romano cheese
Histidine 1.231mg 0.228mg Romano cheese
Cholesterol 104mg 0mg Black turtle bean
Saturated Fat 17.115g 0.089g Black turtle bean
Monounsaturated Fat 7.838g 0.03g Romano cheese
Polyunsaturated fat 0.593g 0.149g Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Black turtle bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
28%
Romano cheese
17%
Black turtle bean
Minerals Daily Need Coverage Score
106%
Romano cheese
42%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 1430mg)
Which food is lower in Cholesterol?
Black turtle bean
Black turtle bean is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 17.026g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 7)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $3)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.