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  6. Black turtle bean vs. Cheese sandwich

Black turtle bean vs. Cheese sandwich — In-Depth Nutrition Comparison

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How are black turtle bean and cheese sandwich different?

  • Black turtle bean is higher in folate, copper, iron, fiber, vitamin B1, potassium, and magnesium; however, cheese sandwich is richer in selenium.
  • Daily need coverage for folate for black turtle bean is 95% higher.
  • Black turtle bean contains 6 times more copper than cheese sandwich. While black turtle bean contains 1mg of copper, cheese sandwich contains only 0.16mg.
  • Black turtle bean has less saturated fat.
  • Black turtle bean has a lower glycemic index (20) than cheese sandwich (54).

Beans, black turtle, mature seeds, raw and Crackers, wheat, sandwich, with cheese filling are the varieties used in this article.

Infographic

Black turtle bean vs Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains more MagnesiumMagnesium +196.3%
Contains more PotassiumPotassium +390.2%
Contains more IronIron +232.1%
Contains more CopperCopper +525%
Contains more ZincZinc +152.9%
Contains more PhosphorusPhosphorus +15.2%
Contains less SodiumSodium -98.9%
Contains more CalciumCalcium +27.5%
Contains more SeleniumSelenium +659.4%
~equal in Manganese ~1.083mg

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +151.4%
Contains more Vitamin B5Vitamin B5 +44.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +593.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +121.2%
Contains more Vitamin B3Vitamin B3 +62.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.261mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Cheese sandwich DV% diff.
Folate 444µg 64µg 95%
Copper 1mg 0.16mg 93%
Iron 8.7mg 2.62mg 76%
Polyunsaturated fat 0.387g 9.166g 59%
Fiber 15.5g 3.1g 50%
Vitamin B1 0.9mg 0.358mg 45%
Selenium 3.2µg 24.3µg 38%
Fats 0.9g 25g 37%
Sodium 9mg 839mg 36%
Potassium 1500mg 306mg 35%
Monounsaturated fat 0.078g 10.351g 26%
Magnesium 160mg 54mg 25%
Protein 21.25g 9.8g 23%
Vitamin B2 0.193mg 0.427mg 18%
Saturated fat 0.232g 4.129g 18%
Zinc 2.2mg 0.87mg 12%
Vitamin B3 1.955mg 3.185mg 8%
Calories 339kcal 497kcal 8%
Phosphorus 440mg 382mg 8%
Vitamin B5 0.899mg 0.622mg 6%
Vitamin B12 0µg 0.12µg 5%
Vitamin K 5.6µg 5%
Manganese 1mg 1.083mg 4%
Calcium 160mg 204mg 4%
Carbs 63.25g 58.2g 2%
Vitamin A 0µg 21µg 2%
Vitamin C 0mg 1.5mg 2%
Vitamin B6 0.286mg 0.261mg 2%
Cholesterol 0mg 7mg 2%
Vitamin E 0.21mg 1%
Net carbs 47.75g 55.1g N/A
Sugar 2.12g N/A
Tryptophan 0.252mg 0.13mg 0%
Threonine 0.894mg 0.298mg 0%
Isoleucine 0.938mg 0.383mg 0%
Leucine 1.697mg 0.698mg 0%
Lysine 1.459mg 0.344mg 0%
Methionine 0.32mg 0.167mg 0%
Phenylalanine 1.149mg 0.472mg 0%
Valine 1.112mg 0.438mg 0%
Histidine 0.592mg 0.219mg 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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more ProteinProtein +116.8%
Contains more WaterWater +243.8%
Contains more FatsFats +2677.8%
~equal in Carbs ~58.2g
~equal in Other ~3.8g

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -94.4%
Contains more Mono. FatMonounsaturated fat +13170.5%
Contains more Poly. FatPolyunsaturated fat +2268.5%

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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.