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  6. American cheese vs. Black turtle bean

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

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How are American cheese and black turtle bean different?

  • American cheese is higher in calcium and vitamin B12; however, black turtle bean is richer in folate, copper, iron, vitamin B1, fiber, and manganese.
  • Daily need coverage for folate for black turtle bean is 109% higher.
  • Black turtle bean has less sodium.

Cheese, pasteurized process, American, without added vitamin D and Beans, black turtle, mature seeds, raw are the varieties used in this article.

Infographic

American 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
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 CalciumCalcium +553.1%
Contains more ZincZinc +13.2%
Contains more PhosphorusPhosphorus +45.7%
Contains more SeleniumSelenium +531.3%
Contains more MagnesiumMagnesium +515.4%
Contains more PotassiumPotassium +1036.4%
Contains more IronIron +1281%
Contains more CopperCopper +2073.9%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +2339%

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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +281%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +21.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +5900%
Contains more Vitamin B3Vitamin B3 +2472.4%
Contains more Vitamin B5Vitamin B5 +123.1%
Contains more Vitamin B6Vitamin B6 +429.6%
Contains more Vitamin KVitamin K +115.4%
Contains more FolateFolate +5450%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient American cheese Black turtle bean DV% diff.
Folate 8µg 444µg 109%
Copper 0.046mg 1mg 106%
Iron 0.63mg 8.7mg 101%
Calcium 1045mg 160mg 89%
Saturated fat 18.057g 0.232g 81%
Vitamin B1 0.015mg 0.9mg 74%
Sodium 1671mg 9mg 72%
Vitamin B12 1.5µg 0µg 63%
Fiber 0g 15.5g 62%
Fats 31.79g 0.9g 48%
Manganese 0.041mg 1mg 42%
Potassium 132mg 1500mg 40%
Cholesterol 100mg 0mg 33%
Magnesium 26mg 160mg 32%
Selenium 20.2µg 3.2µg 31%
Phosphorus 641mg 440mg 29%
Vitamin A 250µg 0µg 28%
Monounsaturated fat 8.236g 0.078g 20%
Carbs 3.7g 63.25g 20%
Vitamin B6 0.054mg 0.286mg 18%
Vitamin B3 0.076mg 1.955mg 12%
Vitamin B5 0.403mg 0.899mg 10%
Choline 36.2mg 7%
Protein 18.13g 21.25g 6%
Polyunsaturated fat 1.286g 0.387g 6%
Vitamin E 0.8mg 0.21mg 4%
Vitamin D 0.6µg 0µg 3%
Zinc 2.49mg 2.2mg 3%
Vitamin D 23IU 0IU 3%
Vitamin B2 0.234mg 0.193mg 3%
Vitamin K 2.6µg 5.6µg 3%
Calories 371kcal 339kcal 2%
Net carbs 3.7g 47.75g N/A
Sugar 2.26g 2.12g N/A
Trans fat 1.144g 0g N/A
Tryptophan 0.232mg 0.252mg 0%
Threonine 0.772mg 0.894mg 0%
Isoleucine 0.938mg 0.938mg 0%
Leucine 1.716mg 1.697mg 0%
Lysine 1.516mg 1.459mg 0%
Methionine 0.475mg 0.32mg 0%
Phenylalanine 0.939mg 1.149mg 0%
Valine 1.187mg 1.112mg 0%
Histidine 0.546mg 0.592mg 0%
Omega-3 - EPA 0.012g 0g N/A
Omega-3 - DHA 0.006g 0g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 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 +3432.2%
Contains more WaterWater +260.1%
Contains more OtherOther +88.1%
Contains more ProteinProtein +17.2%
Contains more CarbsCarbs +1609.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 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 +10459%
Contains more Poly. FatPolyunsaturated fat +232.3%
Contains less Sat. FatSaturated fat -98.7%

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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.