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  6. Black turtle bean vs. Mixed nuts

Black turtle bean vs. Mixed nuts — In-Depth Nutrition Comparison

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Summary of differences between black turtle bean and mixed nuts

  • Black turtle bean has more folate, iron, vitamin B1, fiber, and potassium; however, mixed nuts are higher in selenium, vitamin E, manganese, and vitamin B3.
  • Black turtle bean covers your daily need for folate, 90% more than mixed nuts.
  • Black turtle bean has 5 times more vitamin B1 than mixed nuts. While black turtle bean has 0.9mg of vitamin B1, mixed nuts have only 0.189mg.
  • Black turtle bean has less saturated fat.

These are the specific foods used in this comparison Beans, black turtle, mature seeds, raw and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Black turtle bean vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more CalciumCalcium +36.8%
Contains more PotassiumPotassium +137.3%
Contains more IronIron +233.3%
Contains more MagnesiumMagnesium +43.1%
Contains more ZincZinc +52.7%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +104%
Contains more SeleniumSelenium +959.4%
~equal in Copper ~0.907mg
~equal in Phosphorus ~456mg

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin B1Vitamin B1 +376.2%
Contains more FolateFolate +434.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +3623.8%
Contains more Vitamin B3Vitamin B3 +294.3%
Contains more Vitamin B5Vitamin B5 +26.8%
Contains more Vitamin B6Vitamin B6 +23.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.196mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~5.7µg

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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more CarbsCarbs +200.5%
Contains more WaterWater +428.8%
Contains more OtherOther +25%
Contains more FatsFats +5894.4%
~equal in Protein ~20.04g

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% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +36423.1%
Contains more Poly. FatPolyunsaturated fat +3675.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle bean Mixed nuts
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Mixed nuts DV% diff.
Polyunsaturated fat 0.387g 14.612g 95%
Folate 444µg 83µg 90%
Fats 0.9g 53.95g 82%
Iron 8.7mg 2.61mg 76%
Monounsaturated fat 0.078g 28.488g 71%
Vitamin B1 0.9mg 0.189mg 59%
Selenium 3.2µg 33.9µg 56%
Vitamin E 0.21mg 7.82mg 51%
Manganese 1mg 2.04mg 45%
Saturated fat 0.232g 8.711g 39%
Vitamin B3 1.955mg 7.709mg 36%
Fiber 15.5g 7g 34%
Potassium 1500mg 632mg 26%
Magnesium 160mg 229mg 16%
Carbs 63.25g 21.05g 14%
Calories 339kcal 607kcal 13%
Zinc 2.2mg 3.36mg 11%
Copper 1mg 0.907mg 10%
Choline 52mg 9%
Vitamin B5 0.899mg 1.14mg 5%
Vitamin B6 0.286mg 0.352mg 5%
Calcium 160mg 117mg 4%
Starch 4.2g 2%
Protein 21.25g 20.04g 2%
Phosphorus 440mg 456mg 2%
Vitamin C 0mg 0.5mg 1%
Net carbs 47.75g 14.05g N/A
Sugar 2.12g 4.15g N/A
Sodium 9mg 5mg 0%
Vitamin B2 0.193mg 0.196mg 0%
Vitamin K 5.6µg 5.7µg 0%
Trans fat 0g 0.055g N/A
Tryptophan 0.252mg 0.22mg 0%
Threonine 0.894mg 0.703mg 0%
Isoleucine 0.938mg 0.826mg 0%
Leucine 1.697mg 1.656mg 0%
Lysine 1.459mg 0.782mg 0%
Methionine 0.32mg 0.283mg 0%
Phenylalanine 1.149mg 1.182mg 0%
Valine 1.112mg 1.001mg 0%
Histidine 0.592mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Mixed nuts
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
60%
Black turtle bean
50%
Mixed nuts
Minerals Daily Need Coverage Score
135%
Black turtle bean
139%
Mixed nuts

Comparison summary

Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 2.03g)
Which food is lower in Saturated fat?
Black turtle bean
Black turtle bean is lower in Saturated fat (difference - 8.479g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 4)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.