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  6. Black turtle bean vs. Macadamia

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.
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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
Contains more MagnesiumMagnesium +23.1%
Contains more CalciumCalcium +88.2%
Contains more PotassiumPotassium +307.6%
Contains more IronIron +135.8%
Contains more CopperCopper +32.3%
Contains more ZincZinc +69.2%
Contains more PhosphorusPhosphorus +134%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +313.1%
Contains more SeleniumSelenium +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.
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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
Contains more Vitamin B2Vitamin B2 +19.1%
Contains more Vitamin B5Vitamin B5 +18.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3936.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +157.1%
Contains more Vitamin B1Vitamin B1 +32.8%
Contains more Vitamin B3Vitamin B3 +26.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.275mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Macadamia DV% diff.
Monounsaturated fat 0.078g 58.877g 147%
Manganese 1mg 4.131mg 136%
Fats 0.9g 75.77g 115%
Folate 444µg 11µg 108%
Iron 8.7mg 3.69mg 63%
Saturated fat 0.232g 12.061g 54%
Phosphorus 440mg 188mg 36%
Potassium 1500mg 368mg 33%
Fiber 15.5g 8.6g 28%
Copper 1mg 0.756mg 27%
Protein 21.25g 7.91g 27%
Vitamin B1 0.9mg 1.195mg 25%
Calories 339kcal 718kcal 19%
Carbs 63.25g 13.82g 16%
Calcium 160mg 85mg 8%
Zinc 2.2mg 1.3mg 8%
Polyunsaturated fat 0.387g 1.502g 7%
Magnesium 160mg 130mg 7%
Vitamin K 5.6µg 5%
Vitamin B3 1.955mg 2.473mg 3%
Vitamin B5 0.899mg 0.758mg 3%
Vitamin B2 0.193mg 0.162mg 2%
Vitamin E 0.21mg 0.54mg 2%
Vitamin C 0mg 1.2mg 1%
Selenium 3.2µg 3.6µg 1%
Vitamin B6 0.286mg 0.275mg 1%
Net carbs 47.75g 5.22g N/A
Sugar 2.12g 4.57g N/A
Starch 1.05g 0%
Sodium 9mg 5mg 0%
Tryptophan 0.252mg 0.067mg 0%
Threonine 0.894mg 0.37mg 0%
Isoleucine 0.938mg 0.314mg 0%
Leucine 1.697mg 0.602mg 0%
Lysine 1.459mg 0.018mg 0%
Methionine 0.32mg 0.023mg 0%
Phenylalanine 1.149mg 0.665mg 0%
Valine 1.112mg 0.363mg 0%
Histidine 0.592mg 0.195mg 0%
Fructose 0.07g 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
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 ProteinProtein +168.6%
Contains more CarbsCarbs +357.7%
Contains more WaterWater +708.8%
Contains more OtherOther +215.8%
Contains more FatsFats +8318.9%

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% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +75383.3%
Contains more Poly. FatPolyunsaturated fat +288.1%

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.