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  6. Black turtle bean vs. Fontina

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

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What are the main differences between black turtle bean and fontina?

  • Black turtle bean is richer in folate, copper, iron, vitamin B1, fiber, manganese, and potassium, yet fontina is richer in vitamin B12 and calcium.
  • Black turtle bean's daily need coverage for folate is 110% higher.
  • Black turtle bean contains less saturated fat.

We used Beans, black turtle, mature seeds, raw and Cheese, fontina types in this comparison.

Infographic

Black turtle bean vs Fontina infographic
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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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
Contains more MagnesiumMagnesium +1042.9%
Contains more PotassiumPotassium +2243.8%
Contains more IronIron +3682.6%
Contains more CopperCopper +3900%
Contains more PhosphorusPhosphorus +27.2%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +7042.9%
Contains more CalciumCalcium +243.8%
Contains more ZincZinc +59.1%
Contains more SeleniumSelenium +353.1%

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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 8.4%
Contains more Vitamin B1Vitamin B1 +4185.7%
Contains more Vitamin B3Vitamin B3 +1203.3%
Contains more Vitamin B5Vitamin B5 +109.6%
Contains more Vitamin B6Vitamin B6 +244.6%
Contains more Vitamin KVitamin K +115.4%
Contains more FolateFolate +7300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +28.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.204mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Fontina DV% diff.
Folate 444µg 6µg 110%
Copper 1mg 0.025mg 108%
Iron 8.7mg 0.23mg 106%
Saturated fat 0.232g 19.196g 86%
Vitamin B1 0.9mg 0.021mg 73%
Vitamin B12 0µg 1.68µg 70%
Fiber 15.5g 0g 62%
Fats 0.9g 31.14g 47%
Manganese 1mg 0.014mg 43%
Potassium 1500mg 64mg 42%
Cholesterol 0mg 116mg 39%
Calcium 160mg 550mg 39%
Magnesium 160mg 14mg 35%
Sodium 9mg 800mg 34%
Vitamin A 0µg 261µg 29%
Monounsaturated fat 0.078g 8.687g 22%
Selenium 3.2µg 14.5µg 21%
Carbs 63.25g 1.55g 21%
Vitamin B6 0.286mg 0.083mg 16%
Phosphorus 440mg 346mg 13%
Zinc 2.2mg 3.5mg 12%
Vitamin B3 1.955mg 0.15mg 11%
Protein 21.25g 25.6g 9%
Vitamin B5 0.899mg 0.429mg 9%
Polyunsaturated fat 0.387g 1.654g 8%
Choline 15.4mg 3%
Vitamin K 5.6µg 2.6µg 3%
Calories 339kcal 389kcal 3%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 23IU 3%
Vitamin B2 0.193mg 0.204mg 1%
Net carbs 47.75g 1.55g N/A
Sugar 2.12g 1.55g N/A
Vitamin E 0.21mg 0.27mg 0%
Tryptophan 0.252mg 0.361mg 0%
Threonine 0.894mg 0.935mg 0%
Isoleucine 0.938mg 1.384mg 0%
Leucine 1.697mg 2.664mg 0%
Lysine 1.459mg 2.328mg 0%
Methionine 0.32mg 0.706mg 0%
Phenylalanine 1.149mg 1.497mg 0%
Valine 1.112mg 1.926mg 0%
Histidine 0.592mg 0.959mg 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
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
Contains more CarbsCarbs +3980.6%
Contains more ProteinProtein +20.5%
Contains more FatsFats +3360%
Contains more WaterWater +244.7%
~equal in Other ~3.79g

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% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +11037.2%
Contains more Poly. FatPolyunsaturated fat +327.4%

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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.