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  6. Black turtle bean vs. Gouda cheese

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

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How are black turtle bean and gouda cheese different?

  • Black turtle bean is richer in copper, iron, folate, vitamin B1, fiber, manganese, and potassium, while gouda cheese is higher in vitamin B12 and calcium.
  • Black turtle bean covers your daily need for copper, 107% more than gouda cheese.
  • Black turtle bean is lower in saturated fat.
  • Black turtle bean has a higher glycemic index (20) than gouda cheese (0).

Beans, black turtle, mature seeds, raw and Cheese, gouda types were used in this article.

Infographic

Black turtle bean vs Gouda 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% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Contains more MagnesiumMagnesium +451.7%
Contains more PotassiumPotassium +1139.7%
Contains more IronIron +3525%
Contains more CopperCopper +2677.8%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +8990.9%
Contains more CalciumCalcium +337.5%
Contains more ZincZinc +77.3%
Contains more PhosphorusPhosphorus +24.1%
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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Contains more Vitamin B1Vitamin B1 +2900%
Contains more Vitamin B3Vitamin B3 +3003.2%
Contains more Vitamin B5Vitamin B5 +164.4%
Contains more Vitamin B6Vitamin B6 +257.5%
Contains more Vitamin KVitamin K +143.5%
Contains more FolateFolate +2014.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +14.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +73.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Gouda cheese DV% diff.
Copper 1mg 0.036mg 107%
Iron 8.7mg 0.24mg 106%
Folate 444µg 21µg 106%
Saturated fat 0.232g 17.614g 79%
Vitamin B1 0.9mg 0.03mg 73%
Vitamin B12 0µg 1.54µg 64%
Fiber 15.5g 0g 62%
Calcium 160mg 700mg 54%
Manganese 1mg 0.011mg 43%
Fats 0.9g 27.44g 41%
Potassium 1500mg 121mg 41%
Cholesterol 0mg 114mg 38%
Sodium 9mg 819mg 35%
Magnesium 160mg 29mg 31%
Selenium 3.2µg 14.5µg 21%
Carbs 63.25g 2.22g 20%
Monounsaturated fat 0.078g 7.747g 19%
Vitamin A 0µg 165µg 18%
Vitamin B6 0.286mg 0.08mg 16%
Zinc 2.2mg 3.9mg 15%
Phosphorus 440mg 546mg 15%
Vitamin B3 1.955mg 0.063mg 12%
Vitamin B2 0.193mg 0.334mg 11%
Vitamin B5 0.899mg 0.34mg 11%
Protein 21.25g 24.94g 7%
Choline 15.4mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Vitamin K 5.6µg 2.3µg 3%
Polyunsaturated fat 0.387g 0.657g 2%
Calories 339kcal 356kcal 1%
Net carbs 47.75g 2.22g N/A
Sugar 2.12g 2.22g N/A
Vitamin E 0.21mg 0.24mg 0%
Tryptophan 0.252mg 0.352mg 0%
Threonine 0.894mg 0.93mg 0%
Isoleucine 0.938mg 1.306mg 0%
Leucine 1.697mg 2.564mg 0%
Lysine 1.459mg 2.654mg 0%
Methionine 0.32mg 0.719mg 0%
Phenylalanine 1.149mg 1.431mg 0%
Valine 1.112mg 1.806mg 0%
Histidine 0.592mg 1.032mg 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
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 g
Contains more CarbsCarbs +2749.1%
Contains more ProteinProtein +17.4%
Contains more FatsFats +2948.9%
Contains more WaterWater +276.9%
~equal in Other ~3.94g

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
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +9832.1%
Contains more Poly. FatPolyunsaturated fat +69.8%

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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.