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

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How are black turtle bean and American cheese different?

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

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

Infographic

Black turtle bean vs American cheese 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 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
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%
Contains more CalciumCalcium +553.1%
Contains more ZincZinc +13.2%
Contains more PhosphorusPhosphorus +45.7%
Contains more SeleniumSelenium +531.3%

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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
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%
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 +∞%
~equal in Vitamin C ~0mg

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
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
Contains more ProteinProtein +17.2%
Contains more CarbsCarbs +1609.5%
Contains more FatsFats +3432.2%
Contains more WaterWater +260.1%
Contains more OtherOther +88.1%

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

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 American cheese
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean American cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
60%
Black turtle bean
33%
American cheese
Minerals Daily Need Coverage Score
135%
Black turtle bean
106%
American cheese

Comparison summary

Which food is lower in Cholesterol?
Black turtle bean
Black turtle bean is lower in Cholesterol (difference - 100mg)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 0.14g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 1662mg)
Which food is lower in Saturated fat?
Black turtle bean
Black turtle bean is lower in Saturated fat (difference - 17.825g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 7)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $0.8)
Which food is richer in minerals?
?
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?
?
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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.