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  6. Black turtle bean vs. Almonds

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

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What are the differences between black turtle bean and almonds?

  • Black turtle bean is higher in folate, iron, vitamin B1, potassium, and fiber, yet almonds are higher in vitamin E, vitamin B2, manganese, and magnesium.
  • Almonds' daily need coverage for vitamin E is 169% more.
  • Black turtle bean has 10 times more folate than almonds. While black turtle bean has 444µg of folate, almonds have only 44µg.
  • The amount of saturated fat in black turtle bean is lower.
  • The glycemic index of almonds is lower.

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

Infographic

Black turtle bean vs Almonds 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
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%
Contains more PotassiumPotassium +104.6%
Contains more IronIron +134.5%
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%
~equal in Copper ~1.031mg
~equal in Phosphorus ~481mg

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
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% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
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%
Contains more Vitamin EVitamin E +12104.8%
Contains more Vitamin B2Vitamin B2 +489.6%
Contains more Vitamin B3Vitamin B3 +85.1%
~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 Black turtle bean Almonds DV% diff.
Vitamin E 0.21mg 25.63mg 169%
Folate 444µg 44µg 100%
Polyunsaturated fat 0.387g 12.329g 80%
Monounsaturated fat 0.078g 31.551g 79%
Fats 0.9g 49.93g 75%
Vitamin B2 0.193mg 1.138mg 73%
Iron 8.7mg 3.71mg 62%
Vitamin B1 0.9mg 0.205mg 58%
Manganese 1mg 2.179mg 51%
Magnesium 160mg 270mg 26%
Potassium 1500mg 733mg 23%
Saturated fat 0.232g 3.802g 16%
Carbs 63.25g 21.55g 14%
Fiber 15.5g 12.5g 12%
Calories 339kcal 579kcal 12%
Calcium 160mg 269mg 11%
Vitamin B6 0.286mg 0.137mg 11%
Vitamin B3 1.955mg 3.618mg 10%
Choline 52.1mg 9%
Vitamin B5 0.899mg 0.471mg 9%
Zinc 2.2mg 3.12mg 8%
Phosphorus 440mg 481mg 6%
Vitamin K 5.6µg 0µg 5%
Copper 1mg 1.031mg 3%
Selenium 3.2µg 4.1µg 2%
Protein 21.25g 21.15g 0%
Net carbs 47.75g 9.05g N/A
Sugar 2.12g 4.35g N/A
Starch 0.72g 0%
Sodium 9mg 1mg 0%
Trans fat 0g 0.015g N/A
Tryptophan 0.252mg 0.211mg 0%
Threonine 0.894mg 0.601mg 0%
Isoleucine 0.938mg 0.751mg 0%
Leucine 1.697mg 1.473mg 0%
Lysine 1.459mg 0.568mg 0%
Methionine 0.32mg 0.157mg 0%
Phenylalanine 1.149mg 1.132mg 0%
Valine 1.112mg 0.855mg 0%
Histidine 0.592mg 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
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 CarbsCarbs +193.5%
Contains more WaterWater +149.4%
Contains more OtherOther +21.6%
Contains more FatsFats +5447.8%
~equal in Protein ~21.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -93.9%
Contains more Mono. FatMonounsaturated fat +40350%
Contains more Poly. FatPolyunsaturated fat +3085.8%

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. Almonds - 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.