Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Black turtle bean
  5. Compare
  6. Black turtle bean vs. Cashew

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

Compare

Summary of differences between black turtle bean and cashew

  • Black turtle bean has more folate, fiber, vitamin B1, and iron; however, cashew is higher in copper, zinc, magnesium, selenium, and manganese.
  • Cashew covers your daily need for copper, 133% more than black turtle bean.
  • Black turtle bean has 18 times more folate than cashew. While black turtle bean has 444µg of folate, cashew has only 25µg.
  • Black turtle bean has less saturated fat.

These are the specific foods used in this comparison Beans, black turtle, mature seeds, raw and Nuts, cashew nuts, raw.

Infographic

Black turtle bean vs Cashew 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%
Cashew
Cashew
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Contains more CalciumCalcium +332.4%
Contains more PotassiumPotassium +127.3%
Contains more IronIron +30.2%
Contains less SodiumSodium -25%
Contains more MagnesiumMagnesium +82.5%
Contains more CopperCopper +119.5%
Contains more ZincZinc +162.7%
Contains more PhosphorusPhosphorus +34.8%
Contains more ManganeseManganese +65.5%
Contains more SeleniumSelenium +521.9%

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%
Cashew
Cashew
4
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 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Contains more Vitamin B1Vitamin B1 +112.8%
Contains more Vitamin B2Vitamin B2 +232.8%
Contains more Vitamin B3Vitamin B3 +84.1%
Contains more FolateFolate +1676%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +328.6%
Contains more Vitamin B6Vitamin B6 +45.8%
Contains more Vitamin KVitamin K +508.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.864mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Cashew DV% diff.
Copper 1mg 2.195mg 133%
Folate 444µg 25µg 105%
Fats 0.9g 43.85g 66%
Monounsaturated fat 0.078g 23.797g 59%
Polyunsaturated fat 0.387g 7.845g 50%
Fiber 15.5g 3.3g 49%
Vitamin B1 0.9mg 0.423mg 40%
Saturated fat 0.232g 7.783g 34%
Zinc 2.2mg 5.78mg 33%
Magnesium 160mg 292mg 31%
Selenium 3.2µg 19.9µg 30%
Manganese 1mg 1.655mg 28%
Iron 8.7mg 6.68mg 25%
Potassium 1500mg 660mg 25%
Vitamin K 5.6µg 34.1µg 24%
Phosphorus 440mg 593mg 22%
Calcium 160mg 37mg 12%
Calories 339kcal 553kcal 11%
Carbs 63.25g 30.19g 11%
Starch 23.49g 10%
Vitamin B2 0.193mg 0.058mg 10%
Vitamin B6 0.286mg 0.417mg 10%
Protein 21.25g 18.22g 6%
Vitamin B3 1.955mg 1.062mg 6%
Vitamin E 0.21mg 0.9mg 5%
Vitamin C 0mg 0.5mg 1%
Vitamin B5 0.899mg 0.864mg 1%
Net carbs 47.75g 26.89g N/A
Sugar 2.12g 5.91g N/A
Sodium 9mg 12mg 0%
Tryptophan 0.252mg 0.287mg 0%
Threonine 0.894mg 0.688mg 0%
Isoleucine 0.938mg 0.789mg 0%
Leucine 1.697mg 1.472mg 0%
Lysine 1.459mg 0.928mg 0%
Methionine 0.32mg 0.362mg 0%
Phenylalanine 1.149mg 0.951mg 0%
Valine 1.112mg 1.094mg 0%
Histidine 0.592mg 0.456mg 0%
Fructose 0.05g 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
Cashew
Cashew
1
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more ProteinProtein +16.6%
Contains more CarbsCarbs +109.5%
Contains more WaterWater +111.5%
Contains more OtherOther +41.7%
Contains more FatsFats +4772.2%

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
Cashew
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Contains less Sat. FatSaturated fat -97%
Contains more Mono. FatMonounsaturated fat +30409%
Contains more Poly. FatPolyunsaturated fat +1927.1%

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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.