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

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What are the differences between Black turtle bean and Macadamia?

  • Black turtle bean is higher in Folate, Iron, Phosphorus, Potassium, Fiber, Copper, and Zinc, yet Macadamia is higher in Manganese, and Vitamin B1.
  • Macadamia's daily need coverage for Manganese is 136% more.
  • Black turtle bean has 40 times more Folate than Macadamia. While Black turtle bean has 444µg of Folate, Macadamia has only 11µg.
  • The amount of Saturated Fat in Black turtle bean is lower.

We used Beans, black turtle, mature seeds, raw and Nuts, macadamia nuts, raw types in this article.

Infographic

Black turtle bean vs Macadamia 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.
Contains more Calcium +88.2%
Contains more Iron +135.8%
Contains more Magnesium +23.1%
Contains more Phosphorus +134%
Contains more Potassium +307.6%
Contains more Zinc +69.2%
Contains more Copper +32.3%
Contains less Sodium -44.4%
Contains more Manganese +313.1%
Contains more Selenium +12.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Contains more Calcium +88.2%
Contains more Iron +135.8%
Contains more Magnesium +23.1%
Contains more Phosphorus +134%
Contains more Potassium +307.6%
Contains more Zinc +69.2%
Contains more Copper +32.3%
Contains less Sodium -44.4%
Contains more Manganese +313.1%
Contains more Selenium +12.5%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin B2 +19.1%
Contains more Vitamin B5 +18.6%
Contains more Folate +3936.4%
Contains more Vitamin E +157.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +32.8%
Contains more Vitamin B3 +26.5%
Equal in Vitamin B6 - 0.275
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 0% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 11% 0% 4% 299% 38% 47% 46% 64% 9% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +19.1%
Contains more Vitamin B5 +18.6%
Contains more Folate +3936.4%
Contains more Vitamin E +157.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +32.8%
Contains more Vitamin B3 +26.5%
Equal in Vitamin B6 - 0.275

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +168.6%
Contains more Carbs +357.7%
Contains more Water +708.8%
Contains more Other +215.8%
Contains more Fats +8318.9%
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more Protein +168.6%
Contains more Carbs +357.7%
Contains more Water +708.8%
Contains more Other +215.8%
Contains more Fats +8318.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -98.1%
Contains more Monounsaturated Fat +75383.3%
Contains more Polyunsaturated fat +288.1%
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
Contains less Saturated Fat -98.1%
Contains more Monounsaturated Fat +75383.3%
Contains more Polyunsaturated fat +288.1%

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 Macadamia
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Macadamia Opinion
Net carbs 47.75g 5.22g Black turtle bean
Protein 21.25g 7.91g Black turtle bean
Fats 0.9g 75.77g Macadamia
Carbs 63.25g 13.82g Black turtle bean
Calories 339kcal 718kcal Macadamia
Starch 1.05g Macadamia
Fructose 0.07g Macadamia
Sugar 2.12g 4.57g Black turtle bean
Fiber 15.5g 8.6g Black turtle bean
Calcium 160mg 85mg Black turtle bean
Iron 8.7mg 3.69mg Black turtle bean
Magnesium 160mg 130mg Black turtle bean
Phosphorus 440mg 188mg Black turtle bean
Potassium 1500mg 368mg Black turtle bean
Sodium 9mg 5mg Macadamia
Zinc 2.2mg 1.3mg Black turtle bean
Copper 1mg 0.756mg Black turtle bean
Manganese 1mg 4.131mg Macadamia
Selenium 3.2µg 3.6µg Macadamia
Vitamin A 17IU 0IU Black turtle bean
Vitamin E 0.21mg 0.54mg Macadamia
Vitamin C 0mg 1.2mg Macadamia
Vitamin B1 0.9mg 1.195mg Macadamia
Vitamin B2 0.193mg 0.162mg Black turtle bean
Vitamin B3 1.955mg 2.473mg Macadamia
Vitamin B5 0.899mg 0.758mg Black turtle bean
Vitamin B6 0.286mg 0.275mg Black turtle bean
Folate 444µg 11µg Black turtle bean
Vitamin K 5.6µg Black turtle bean
Tryptophan 0.252mg 0.067mg Black turtle bean
Threonine 0.894mg 0.37mg Black turtle bean
Isoleucine 0.938mg 0.314mg Black turtle bean
Leucine 1.697mg 0.602mg Black turtle bean
Lysine 1.459mg 0.018mg Black turtle bean
Methionine 0.32mg 0.023mg Black turtle bean
Phenylalanine 1.149mg 0.665mg Black turtle bean
Valine 1.112mg 0.363mg Black turtle bean
Histidine 0.592mg 0.195mg Black turtle bean
Saturated Fat 0.232g 12.061g Black turtle bean
Monounsaturated Fat 0.078g 58.877g Macadamia
Polyunsaturated fat 0.387g 1.502g Macadamia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Macadamia
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
40%
Macadamia
Minerals Daily Need Coverage Score
135%
Black turtle bean
122%
Macadamia

Comparison summary

Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 10)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 2.45g)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 11.829g)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $1.4)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.