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.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.25 g
Fats:
0.9 g
Carbs:
63.25 g
Water:
11 g
Other:
3.6 g
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
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.078 g
Polyunsaturated fat:
Poly. Fat
0.387 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
60%
68%
Minerals Daily Need Coverage Score
135%
141%
Comparison summary
Which food is lower in Sugar?
Black turtle bean is lower in Sugar (difference - 2.31g)
Which food is lower in Saturated fat?
Black turtle bean is lower in Saturated fat (difference - 3.92g)
Which food is cheaper?
Black turtle bean is cheaper (difference - $1.4)
Which food contains less Sodium?
Almond butter contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Almond butter is lower in glycemic index (difference - 20)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.