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  6. Black turtle bean vs. Feta

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

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A recap on differences between black turtle bean and feta

  • Black turtle bean is higher in copper, folate, iron, vitamin B1, fiber, potassium, and manganese, yet feta is higher in vitamin B12 and vitamin B2.
  • Black turtle bean covers your daily copper needs 108% more than feta.
  • The amount of saturated fat in black turtle bean is lower.

Food varieties used in this article are Beans, black turtle, mature seeds, raw and Cheese, feta.

Infographic

Black turtle bean vs Feta 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%
Feta
Feta
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Contains more MagnesiumMagnesium +742.1%
Contains more PotassiumPotassium +2319.4%
Contains more IronIron +1238.5%
Contains more CopperCopper +3025%
Contains more PhosphorusPhosphorus +30.6%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +3471.4%
Contains more CalciumCalcium +208.1%
Contains more ZincZinc +30.9%
Contains more SeleniumSelenium +368.8%

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%
Feta
Feta
6
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
Contains more Vitamin EVitamin E +16.7%
Contains more Vitamin B1Vitamin B1 +484.4%
Contains more Vitamin B3Vitamin B3 +97.3%
Contains more Vitamin KVitamin K +211.1%
Contains more FolateFolate +1287.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +337.3%
Contains more Vitamin B6Vitamin B6 +48.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.967mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Feta DV% diff.
Copper 1mg 0.032mg 108%
Folate 444µg 32µg 103%
Iron 8.7mg 0.65mg 101%
Vitamin B12 0µg 1.69µg 70%
Saturated fat 0.232g 14.946g 67%
Fiber 15.5g 0g 62%
Vitamin B1 0.9mg 0.154mg 62%
Vitamin B2 0.193mg 0.844mg 50%
Manganese 1mg 0.028mg 42%
Potassium 1500mg 62mg 42%
Sodium 9mg 917mg 39%
Magnesium 160mg 19mg 34%
Calcium 160mg 493mg 33%
Fats 0.9g 21.28g 31%
Cholesterol 0mg 89mg 30%
Selenium 3.2µg 15µg 21%
Carbs 63.25g 4.09g 20%
Phosphorus 440mg 337mg 15%
Vitamin A 0µg 125µg 14%
Protein 21.25g 14.21g 14%
Monounsaturated fat 0.078g 4.623g 11%
Vitamin B6 0.286mg 0.424mg 11%
Vitamin B3 1.955mg 0.991mg 6%
Zinc 2.2mg 2.88mg 6%
Calories 339kcal 264kcal 4%
Vitamin K 5.6µg 1.8µg 3%
Choline 15.4mg 3%
Vitamin D 0µg 0.4µg 2%
Vitamin D 0IU 16IU 2%
Vitamin B5 0.899mg 0.967mg 1%
Polyunsaturated fat 0.387g 0.591g 1%
Net carbs 47.75g 4.09g N/A
Sugar 2.12g 4.09g N/A
Vitamin E 0.21mg 0.18mg 0%
Tryptophan 0.252mg 0.2mg 0%
Threonine 0.894mg 0.637mg 0%
Isoleucine 0.938mg 0.803mg 0%
Leucine 1.697mg 1.395mg 0%
Lysine 1.459mg 1.219mg 0%
Methionine 0.32mg 0.368mg 0%
Phenylalanine 1.149mg 0.675mg 0%
Valine 1.112mg 1.065mg 0%
Histidine 0.592mg 0.397mg 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
Feta
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more ProteinProtein +49.5%
Contains more CarbsCarbs +1446.5%
Contains more FatsFats +2264.4%
Contains more WaterWater +402%
Contains more OtherOther +44.4%

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
Feta
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +5826.9%
Contains more Poly. FatPolyunsaturated fat +52.7%

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.