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  6. Black turtle bean vs. Almond butter

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

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Differences between black turtle bean and almond butter

  • Black turtle bean has more folate, vitamin B1, iron, potassium, and fiber, while almond butter has more vitamin E, vitamin B2, manganese, and magnesium.
  • Almond butter's daily need coverage for vitamin E is 160% higher.
  • Almond butter contains 22 times less vitamin B1 than black turtle bean. Black turtle bean contains 0.9mg of vitamin B1, while almond butter contains 0.041mg.
  • The amount of saturated fat in black turtle bean is lower.

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

Infographic

Black turtle bean vs Almond butter 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 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains more PotassiumPotassium +100.5%
Contains more IronIron +149.3%
Contains more SeleniumSelenium +33.3%
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%
~equal in Copper ~0.934mg

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% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
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%
Contains more Vitamin EVitamin E +11428.6%
Contains more Vitamin B2Vitamin B2 +386.5%
Contains more Vitamin B3Vitamin B3 +61.4%
~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 Almond butter DV% diff.
Vitamin E 0.21mg 24.21mg 160%
Folate 444µg 53µg 98%
Polyunsaturated fat 0.387g 13.613g 88%
Fats 0.9g 55.5g 84%
Monounsaturated fat 0.078g 32.445g 81%
Vitamin B1 0.9mg 0.041mg 72%
Iron 8.7mg 3.49mg 65%
Vitamin B2 0.193mg 0.939mg 57%
Manganese 1mg 2.131mg 49%
Magnesium 160mg 279mg 28%
Potassium 1500mg 748mg 22%
Fiber 15.5g 10.3g 21%
Calcium 160mg 347mg 19%
Saturated fat 0.232g 4.152g 18%
Carbs 63.25g 18.82g 15%
Vitamin B6 0.286mg 0.103mg 14%
Calories 339kcal 614kcal 14%
Vitamin B5 0.899mg 0.318mg 12%
Phosphorus 440mg 508mg 10%
Zinc 2.2mg 3.29mg 10%
Choline 52.1mg 9%
Vitamin B3 1.955mg 3.155mg 8%
Copper 1mg 0.934mg 7%
Vitamin K 5.6µg 0µg 5%
Protein 21.25g 20.96g 1%
Selenium 3.2µg 2.4µg 1%
Net carbs 47.75g 8.52g N/A
Sugar 2.12g 4.43g N/A
Starch 0.08g 0%
Sodium 9mg 7mg 0%
Tryptophan 0.252mg 0.159mg 0%
Threonine 0.894mg 0.555mg 0%
Isoleucine 0.938mg 0.813mg 0%
Leucine 1.697mg 1.483mg 0%
Lysine 1.459mg 0.612mg 0%
Methionine 0.32mg 0.122mg 0%
Phenylalanine 1.149mg 1.149mg 0%
Valine 1.112mg 0.937mg 0%
Histidine 0.592mg 0.55mg 0%

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% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more CarbsCarbs +236.1%
Contains more WaterWater +570.7%
Contains more OtherOther +16.9%
Contains more FatsFats +6066.7%
~equal in Protein ~20.96g

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

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