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  6. Black turtle bean vs. Goat cheese

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

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Summary of differences between black turtle bean and goat cheese

  • Black turtle bean has more folate, iron, vitamin B1, fiber, copper, potassium, manganese, and magnesium; however, goat cheese is higher in vitamin B2.
  • Black turtle bean covers your daily need for folate, 111% more than goat 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, goat, semisoft type.

Infographic

Black turtle bean vs Goat 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more MagnesiumMagnesium +451.7%
Contains more PotassiumPotassium +849.4%
Contains more IronIron +437%
Contains more CopperCopper +77.3%
Contains more ZincZinc +233.3%
Contains more PhosphorusPhosphorus +17.3%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +975.3%
Contains more CalciumCalcium +86.3%
Contains more SeleniumSelenium +18.8%

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin B1Vitamin B1 +1150%
Contains more Vitamin B3Vitamin B3 +70.3%
Contains more Vitamin B5Vitamin B5 +373.2%
Contains more Vitamin B6Vitamin B6 +376.7%
Contains more Vitamin KVitamin K +124%
Contains more FolateFolate +22100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +23.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +250.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Goat cheese DV% diff.
Folate 444µg 2µg 111%
Saturated fat 0.232g 20.639g 93%
Iron 8.7mg 1.62mg 89%
Vitamin B1 0.9mg 0.072mg 69%
Fiber 15.5g 0g 62%
Copper 1mg 0.564mg 48%
Fats 0.9g 29.84g 45%
Vitamin A 0µg 407µg 45%
Manganese 1mg 0.093mg 39%
Potassium 1500mg 158mg 39%
Vitamin B2 0.193mg 0.676mg 37%
Magnesium 160mg 29mg 31%
Cholesterol 0mg 79mg 26%
Carbs 63.25g 0.12g 21%
Sodium 9mg 415mg 18%
Monounsaturated fat 0.078g 6.808g 17%
Vitamin B6 0.286mg 0.06mg 17%
Calcium 160mg 298mg 14%
Vitamin B5 0.899mg 0.19mg 14%
Zinc 2.2mg 0.66mg 14%
Phosphorus 440mg 375mg 9%
Vitamin B12 0µg 0.22µg 9%
Vitamin B3 1.955mg 1.148mg 5%
Vitamin K 5.6µg 2.5µg 3%
Choline 15.4mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 22IU 3%
Polyunsaturated fat 0.387g 0.709g 2%
Calories 339kcal 364kcal 1%
Selenium 3.2µg 3.8µg 1%
Protein 21.25g 21.58g 1%
Net carbs 47.75g 0.12g N/A
Sugar 2.12g 0.12g N/A
Vitamin E 0.21mg 0.26mg 0%
Tryptophan 0.252mg 0.227mg 0%
Threonine 0.894mg 0.805mg 0%
Isoleucine 0.938mg 0.893mg 0%
Leucine 1.697mg 1.861mg 0%
Lysine 1.459mg 1.549mg 0%
Methionine 0.32mg 0.575mg 0%
Phenylalanine 1.149mg 0.859mg 0%
Valine 1.112mg 1.485mg 0%
Histidine 0.592mg 0.589mg 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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +52608.3%
Contains more OtherOther +22.4%
Contains more FatsFats +3215.6%
Contains more WaterWater +313.8%
~equal in Protein ~21.58g

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +8628.2%
Contains more Poly. FatPolyunsaturated fat +83.2%

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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.