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  6. Black turtle bean vs. Almond

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

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What are the differences between Black turtle bean and Almond?

  • Black turtle bean is higher in Folate, Iron, Vitamin B1, Potassium, and Fiber, yet Almond is higher in Vitamin E , Vitamin B2, Manganese, and Magnesium.
  • Almond's daily need coverage for Vitamin E is 169% more.
  • Black turtle bean has 10 times more Folate than Almond. While Black turtle bean has 444µg of Folate, Almond has only 44µg.
  • The amount of Saturated Fat in Black turtle bean is lower.

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

Infographic

Black turtle bean vs Almond 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.
Black turtle bean
Black turtle bean
2
:
8
Almond
Almond
Contains more Iron +134.5%
Contains more Potassium +104.6%
Contains more Calcium +68.1%
Contains more Magnesium +68.8%
Contains less Sodium -88.9%
Contains more Zinc +41.8%
Contains more Manganese +117.9%
Contains more Selenium +28.1%
Equal in Phosphorus - 481
Equal in Copper - 1.031
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains more Iron +134.5%
Contains more Potassium +104.6%
Contains more Calcium +68.1%
Contains more Magnesium +68.8%
Contains less Sodium -88.9%
Contains more Zinc +41.8%
Contains more Manganese +117.9%
Contains more Selenium +28.1%
Equal in Phosphorus - 481
Equal in Copper - 1.031

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.
Black turtle bean
Black turtle bean
6
:
3
Almond
Almond
Contains more Vitamin A +750%
Contains more Vitamin B1 +339%
Contains more Vitamin B5 +90.9%
Contains more Vitamin B6 +108.8%
Contains more Folate +909.1%
Contains more Vitamin K +∞%
Contains more Vitamin E +12104.8%
Contains more Vitamin B2 +489.6%
Contains more Vitamin B3 +85.1%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Contains more Vitamin A +750%
Contains more Vitamin B1 +339%
Contains more Vitamin B5 +90.9%
Contains more Vitamin B6 +108.8%
Contains more Folate +909.1%
Contains more Vitamin K +∞%
Contains more Vitamin E +12104.8%
Contains more Vitamin B2 +489.6%
Contains more Vitamin B3 +85.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black turtle bean
Black turtle bean
4
:
1
Almond
Almond
Contains more Carbs +193.5%
Contains more Water +149.4%
Contains more Other +21.6%
Contains more Fats +5447.8%
Equal in Protein - 21.15
Black turtle bean
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Almond
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
Contains more Carbs +193.5%
Contains more Water +149.4%
Contains more Other +21.6%
Contains more Fats +5447.8%
Equal in Protein - 21.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black turtle bean
Black turtle bean
1
:
2
Almond
Almond
Contains less Saturated Fat -93.9%
Contains more Monounsaturated Fat +40350%
Contains more Polyunsaturated fat +3085.8%
Black turtle bean
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Contains less Saturated Fat -93.9%
Contains more Monounsaturated Fat +40350%
Contains more Polyunsaturated fat +3085.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Black turtle bean Almond Opinion
Net carbs 47.75g 9.05g Black turtle bean
Protein 21.25g 21.15g Black turtle bean
Fats 0.9g 49.93g Almond
Carbs 63.25g 21.55g Black turtle bean
Calories 339kcal 579kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 2.12g 4.35g Black turtle bean
Fiber 15.5g 12.5g Black turtle bean
Calcium 160mg 269mg Almond
Iron 8.7mg 3.71mg Black turtle bean
Magnesium 160mg 270mg Almond
Phosphorus 440mg 481mg Almond
Potassium 1500mg 733mg Black turtle bean
Sodium 9mg 1mg Almond
Zinc 2.2mg 3.12mg Almond
Copper 1mg 1.031mg Almond
Manganese 1mg 2.179mg Almond
Selenium 3.2µg 4.1µg Almond
Vitamin A 17IU 2IU Black turtle bean
Vitamin E 0.21mg 25.63mg Almond
Vitamin B1 0.9mg 0.205mg Black turtle bean
Vitamin B2 0.193mg 1.138mg Almond
Vitamin B3 1.955mg 3.618mg Almond
Vitamin B5 0.899mg 0.471mg Black turtle bean
Vitamin B6 0.286mg 0.137mg Black turtle bean
Folate 444µg 44µg Black turtle bean
Vitamin K 5.6µg 0µg Black turtle bean
Tryptophan 0.252mg 0.211mg Black turtle bean
Threonine 0.894mg 0.601mg Black turtle bean
Isoleucine 0.938mg 0.751mg Black turtle bean
Leucine 1.697mg 1.473mg Black turtle bean
Lysine 1.459mg 0.568mg Black turtle bean
Methionine 0.32mg 0.157mg Black turtle bean
Phenylalanine 1.149mg 1.132mg Black turtle bean
Valine 1.112mg 0.855mg Black turtle bean
Histidine 0.592mg 0.539mg Black turtle bean
Trans Fat 0g 0.015g Black turtle bean
Saturated Fat 0.232g 3.802g Black turtle bean
Monounsaturated Fat 0.078g 31.551g Almond
Polyunsaturated fat 0.387g 12.329g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

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

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
65%
Black turtle bean
82%
Almond
Minerals Daily Need Coverage Score
135%
Black turtle bean
142%
Almond

Comparison summary

Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 2.23g)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 3.57g)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $0.8)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/nutrients
  2. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.