Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Almonds
  5. Compare
  6. Almonds vs. Black turtle bean

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

Compare

What are the differences between almonds and black turtle bean?

  • Almonds are higher in vitamin E, fats, vitamin B2, manganese, and magnesium, yet black turtle bean is higher in folate, iron, vitamin B1, and potassium.
  • Almonds' daily need coverage for vitamin E is 169% more.
  • Almonds have 55 times more fats than black turtle bean. While almonds have 49.93g of fats, black turtle bean has only 0.9g.
  • The amount of saturated fat in black turtle bean is lower.
  • The glycemic index of almonds is lower.

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

Infographic

Almonds vs Black turtle bean infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
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 +68.8%
Contains more CalciumCalcium +68.1%
Contains more ZincZinc +41.8%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +117.9%
Contains more SeleniumSelenium +28.1%
Contains more PotassiumPotassium +104.6%
Contains more IronIron +134.5%
~equal in Copper ~1mg
~equal in Phosphorus ~440mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 4.2% 225% 45% 37% 54% 66% 0% 14% 333%
Contains more Vitamin EVitamin E +12104.8%
Contains more Vitamin B2Vitamin B2 +489.6%
Contains more Vitamin B3Vitamin B3 +85.1%
Contains more Vitamin B1Vitamin B1 +339%
Contains more Vitamin B5Vitamin B5 +90.9%
Contains more Vitamin B6Vitamin B6 +108.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +909.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almonds Black turtle bean DV% diff.
Vitamin E 25.63mg 0.21mg 169%
Folate 44µg 444µg 100%
Polyunsaturated fat 12.329g 0.387g 80%
Monounsaturated fat 31.551g 0.078g 79%
Fats 49.93g 0.9g 75%
Vitamin B2 1.138mg 0.193mg 73%
Omega-6 (Linoleic acid) 12.32g 72%
Iron 3.71mg 8.7mg 62%
Vitamin B1 0.205mg 0.9mg 58%
Manganese 2.179mg 1mg 51%
Magnesium 270mg 160mg 26%
Potassium 733mg 1500mg 23%
Saturated fat 3.802g 0.232g 16%
Carbs 21.55g 63.25g 14%
Calories 579kcal 339kcal 12%
Fiber 12.5g 15.5g 12%
Calcium 269mg 160mg 11%
Vitamin B6 0.137mg 0.286mg 11%
Vitamin B3 3.618mg 1.955mg 10%
Vitamin B5 0.471mg 0.899mg 9%
Choline 52.1mg 9%
Zinc 3.12mg 2.2mg 8%
Phosphorus 481mg 440mg 6%
Vitamin K 0µg 5.6µg 5%
Copper 1.031mg 1mg 3%
Selenium 4.1µg 3.2µg 2%
Protein 21.15g 21.25g 0%
Protein per 100 calories 3.7g 6.3g N/A
Calories per 10 g protein 274kcal 160kcal N/A
Weight per 100 calories 17g 29g N/A
Unsaturated / Saturated Fat ratio 12 2 N/A
Net carbs 9.05g 47.75g N/A
Sugar 4.35g 2.12g N/A
Starch 0.72g 0%
Sodium 1mg 9mg 0%
Trans fat 0.015g 0g N/A
Tryptophan 0.211mg 0.252mg 0%
Threonine 0.601mg 0.894mg 0%
Isoleucine 0.751mg 0.938mg 0%
Leucine 1.473mg 1.697mg 0%
Lysine 0.568mg 1.459mg 0%
Methionine 0.157mg 0.32mg 0%
Phenylalanine 1.132mg 1.149mg 0%
Valine 0.855mg 1.112mg 0%
Histidine 0.539mg 0.592mg 0%
Fructose 0.11g 0%
Omega-3 (ALA) 0.003g 0%
Omega-6 (Eicosadienoic acid) 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 +5447.8%
Contains more CarbsCarbs +193.5%
Contains more WaterWater +149.4%
~equal in Protein ~21.25g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 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 +40350%
Contains more Poly. FatPolyunsaturated fat +3085.8%
Contains less Sat. FatSaturated fat -93.9%

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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.