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  6. Black turtle bean vs. Cream cheese

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

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Summary of differences between black turtle bean and cream cheese

  • Cream cheese has less copper, folate, iron, vitamin B1, fiber, phosphorus, manganese, potassium, and magnesium than black turtle bean.
  • Black turtle bean covers your daily need for copper, 109% more than cream cheese.
  • Black turtle bean has less saturated fat.
  • The glycemic index of black turtle bean is higher.

These are the specific foods used in this comparison Beans, black turtle, mature seeds, raw and Cheese, cream.

Infographic

Black turtle bean vs Cream 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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +1677.8%
Contains more CalciumCalcium +64.9%
Contains more PotassiumPotassium +1036.4%
Contains more IronIron +7809.1%
Contains more CopperCopper +5455.6%
Contains more ZincZinc +340%
Contains more PhosphorusPhosphorus +311.2%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +8990.9%
Contains more SeleniumSelenium +168.8%

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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin B1Vitamin B1 +3813%
Contains more Vitamin B3Vitamin B3 +2048.4%
Contains more Vitamin B5Vitamin B5 +73.9%
Contains more Vitamin B6Vitamin B6 +410.7%
Contains more Vitamin KVitamin K +166.7%
Contains more FolateFolate +4833.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +309.5%
Contains more Vitamin B2Vitamin B2 +19.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Cream cheese DV% diff.
Folate 444µg 9µg 109%
Copper 1mg 0.018mg 109%
Iron 8.7mg 0.11mg 107%
Saturated fat 0.232g 20.213g 91%
Vitamin B1 0.9mg 0.023mg 73%
Fiber 15.5g 0g 62%
Fats 0.9g 34.44g 52%
Phosphorus 440mg 107mg 48%
Manganese 1mg 0.011mg 43%
Potassium 1500mg 132mg 40%
Magnesium 160mg 9mg 36%
Cholesterol 0mg 101mg 34%
Vitamin A 0µg 308µg 34%
Protein 21.25g 6.15g 30%
Monounsaturated fat 0.078g 8.907g 22%
Carbs 63.25g 5.52g 19%
Vitamin B6 0.286mg 0.056mg 18%
Zinc 2.2mg 0.5mg 15%
Sodium 9mg 314mg 13%
Vitamin B3 1.955mg 0.091mg 12%
Selenium 3.2µg 8.6µg 10%
Vitamin B12 0µg 0.22µg 9%
Vitamin B5 0.899mg 0.517mg 8%
Polyunsaturated fat 0.387g 1.483g 7%
Calcium 160mg 97mg 6%
Choline 27.2mg 5%
Vitamin E 0.21mg 0.86mg 4%
Vitamin B2 0.193mg 0.23mg 3%
Vitamin K 5.6µg 2.1µg 3%
Calories 339kcal 350kcal 1%
Net carbs 47.75g 5.52g N/A
Sugar 2.12g 3.76g N/A
Starch 0.35g 0%
Tryptophan 0.252mg 0.069mg 0%
Threonine 0.894mg 0.233mg 0%
Isoleucine 0.938mg 0.324mg 0%
Leucine 1.697mg 0.657mg 0%
Lysine 1.459mg 0.567mg 0%
Methionine 0.32mg 0.191mg 0%
Phenylalanine 1.149mg 0.291mg 0%
Valine 1.112mg 0.395mg 0%
Histidine 0.592mg 0.175mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g 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
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more ProteinProtein +245.5%
Contains more CarbsCarbs +1045.8%
Contains more OtherOther +183.5%
Contains more FatsFats +3726.7%
Contains more WaterWater +378.4%

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
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +11319.2%
Contains more Poly. FatPolyunsaturated fat +283.2%

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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.