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  6. Almond butter vs. Black turtle bean

Almond butter vs. Black turtle bean — In-Depth Nutrition Comparison

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Differences between almond butter and black turtle bean

  • Almond butter has more vitamin E, vitamin B2, manganese, and magnesium, while black turtle bean has more folate, vitamin B1, iron, potassium, and fiber.
  • Almond butter's daily need coverage for vitamin E is 160% higher.
  • Black turtle bean contains 18 times less saturated fat than almond butter. Almond butter contains 4.152g of saturated fat, while black turtle bean contains 0.232g.

The food types used in this comparison are Nuts, almond butter, plain, without salt added and Beans, black turtle, mature seeds, raw.

Infographic

Almond butter 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 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
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 +74.4%
Contains more CalciumCalcium +116.9%
Contains more ZincZinc +49.5%
Contains more PhosphorusPhosphorus +15.5%
Contains less SodiumSodium -22.2%
Contains more ManganeseManganese +113.1%
Contains more PotassiumPotassium +100.5%
Contains more IronIron +149.3%
Contains more SeleniumSelenium +33.3%
~equal in Copper ~1mg

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 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
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 EVitamin E +11428.6%
Contains more Vitamin B2Vitamin B2 +386.5%
Contains more Vitamin B3Vitamin B3 +61.4%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2095.1%
Contains more Vitamin B5Vitamin B5 +182.7%
Contains more Vitamin B6Vitamin B6 +177.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +737.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almond butter Black turtle bean DV% diff.
Vitamin E 24.21mg 0.21mg 160%
Folate 53µg 444µg 98%
Polyunsaturated fat 13.613g 0.387g 88%
Fats 55.5g 0.9g 84%
Monounsaturated fat 32.445g 0.078g 81%
Vitamin B1 0.041mg 0.9mg 72%
Iron 3.49mg 8.7mg 65%
Vitamin B2 0.939mg 0.193mg 57%
Manganese 2.131mg 1mg 49%
Magnesium 279mg 160mg 28%
Potassium 748mg 1500mg 22%
Fiber 10.3g 15.5g 21%
Calcium 347mg 160mg 19%
Saturated fat 4.152g 0.232g 18%
Carbs 18.82g 63.25g 15%
Vitamin B6 0.103mg 0.286mg 14%
Calories 614kcal 339kcal 14%
Vitamin B5 0.318mg 0.899mg 12%
Phosphorus 508mg 440mg 10%
Zinc 3.29mg 2.2mg 10%
Choline 52.1mg 9%
Vitamin B3 3.155mg 1.955mg 8%
Copper 0.934mg 1mg 7%
Vitamin K 0µg 5.6µg 5%
Protein 20.96g 21.25g 1%
Selenium 2.4µg 3.2µg 1%
Net carbs 8.52g 47.75g N/A
Sugar 4.43g 2.12g N/A
Starch 0.08g 0%
Sodium 7mg 9mg 0%
Tryptophan 0.159mg 0.252mg 0%
Threonine 0.555mg 0.894mg 0%
Isoleucine 0.813mg 0.938mg 0%
Leucine 1.483mg 1.697mg 0%
Lysine 0.612mg 1.459mg 0%
Methionine 0.122mg 0.32mg 0%
Phenylalanine 1.149mg 1.149mg 0%
Valine 0.937mg 1.112mg 0%
Histidine 0.55mg 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 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 +6066.7%
Contains more CarbsCarbs +236.1%
Contains more WaterWater +570.7%
Contains more OtherOther +16.9%
~equal in Protein ~21.25g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 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 Mono. FatMonounsaturated fat +41496.2%
Contains more Poly. FatPolyunsaturated fat +3417.6%
Contains less Sat. FatSaturated fat -94.4%

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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.