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  6. Black turtle bean vs. Brazil nut

Black turtle bean vs. Brazil nut — In-Depth Nutrition Comparison

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The main differences between black turtle bean and brazil nut

  • Black turtle bean is richer in folate, iron, fiber, and potassium, yet brazil nut is richer in selenium, copper, magnesium, phosphorus, and vitamin E.
  • Daily need coverage for selenium for brazil nut is 3480% higher.
  • Black turtle bean contains 20 times more folate than brazil nut. Black turtle bean contains 444µg of folate, while brazil nut contains 22µg.
  • Black turtle bean contains less saturated fat.

Food types used in this article are Beans, black turtle, mature seeds, raw and Nuts, brazilnuts, dried, unblanched.

Infographic

Black turtle bean vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more PotassiumPotassium +127.6%
Contains more IronIron +258%
Contains more MagnesiumMagnesium +135%
Contains more CopperCopper +74.3%
Contains more ZincZinc +84.5%
Contains more PhosphorusPhosphorus +64.8%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +22.3%
Contains more SeleniumSelenium +59806.3%
~equal in Calcium ~160mg

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin B1Vitamin B1 +45.9%
Contains more Vitamin B2Vitamin B2 +451.4%
Contains more Vitamin B3Vitamin B3 +562.7%
Contains more Vitamin B5Vitamin B5 +388.6%
Contains more Vitamin B6Vitamin B6 +183.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1918.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +2590.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Brazil nut DV% diff.
Selenium 3.2µg 1917µg 3480%
Polyunsaturated fat 0.387g 24.399g 160%
Folate 444µg 22µg 106%
Fats 0.9g 67.1g 102%
Copper 1mg 1.743mg 83%
Iron 8.7mg 2.43mg 78%
Saturated fat 0.232g 16.134g 72%
Monounsaturated fat 0.078g 23.879g 60%
Magnesium 160mg 376mg 51%
Phosphorus 440mg 725mg 41%
Vitamin E 0.21mg 5.65mg 36%
Fiber 15.5g 7.5g 32%
Potassium 1500mg 659mg 25%
Vitamin B1 0.9mg 0.617mg 24%
Zinc 2.2mg 4.06mg 17%
Carbs 63.25g 11.74g 17%
Calories 339kcal 659kcal 16%
Vitamin B6 0.286mg 0.101mg 14%
Vitamin B5 0.899mg 0.184mg 14%
Protein 21.25g 14.32g 14%
Vitamin B2 0.193mg 0.035mg 12%
Manganese 1mg 1.223mg 10%
Vitamin B3 1.955mg 0.295mg 10%
Vitamin K 5.6µg 0µg 5%
Choline 28.8mg 5%
Vitamin C 0mg 0.7mg 1%
Net carbs 47.75g 4.24g N/A
Calcium 160mg 160mg 0%
Sugar 2.12g 2.33g N/A
Starch 0.25g 0%
Sodium 9mg 3mg 0%
Tryptophan 0.252mg 0.135mg 0%
Threonine 0.894mg 0.365mg 0%
Isoleucine 0.938mg 0.518mg 0%
Leucine 1.697mg 1.19mg 0%
Lysine 1.459mg 0.49mg 0%
Methionine 0.32mg 1.124mg 0%
Phenylalanine 1.149mg 0.639mg 0%
Valine 1.112mg 0.76mg 0%
Histidine 0.592mg 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more ProteinProtein +48.4%
Contains more CarbsCarbs +438.8%
Contains more WaterWater +221.6%
Contains more FatsFats +7355.6%
~equal in Other ~3.42g

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +30514.1%
Contains more Poly. FatPolyunsaturated fat +6204.7%

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.