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  6. Black turtle bean vs. Peanut butter

Black turtle bean vs. Peanut butter — In-Depth Nutrition Comparison

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The main differences between black turtle bean and peanut butter

  • Black turtle bean is richer in folate, iron, copper, vitamin B1, fiber, and potassium, yet peanut butter is richer in vitamin B3, vitamin E, and manganese.
  • Daily need coverage for folate for black turtle bean is 89% higher.
  • Black turtle bean contains 6 times more vitamin B1 than peanut butter. Black turtle bean contains 0.9mg of vitamin B1, while peanut butter contains 0.15mg.
  • Black turtle bean contains less saturated fat.

Food types used in this article are Beans, black turtle, mature seeds, raw and Peanut butter, smooth style, without salt.

Infographic

Black turtle bean vs Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more CalciumCalcium +226.5%
Contains more PotassiumPotassium +168.8%
Contains more IronIron +400%
Contains more CopperCopper +137%
Contains more PhosphorusPhosphorus +31.3%
Contains less SodiumSodium -47.1%
Contains more ZincZinc +14.1%
Contains more ManganeseManganese +66.5%
Contains more SeleniumSelenium +28.1%
~equal in Magnesium ~168mg

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% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin KVitamin K +1766.7%
Contains more FolateFolate +410.3%
Contains more Vitamin EVitamin E +4233.3%
Contains more Vitamin B3Vitamin B3 +570.7%
Contains more Vitamin B5Vitamin B5 +26.5%
Contains more Vitamin B6Vitamin B6 +54.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.192mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Peanut butter DV% diff.
Folate 444µg 87µg 89%
Iron 8.7mg 1.74mg 87%
Polyunsaturated fat 0.387g 12.535g 81%
Fats 0.9g 51.36g 78%
Vitamin B3 1.955mg 13.112mg 70%
Monounsaturated fat 0.078g 25.941g 65%
Copper 1mg 0.422mg 64%
Vitamin B1 0.9mg 0.15mg 63%
Vitamin E 0.21mg 9.1mg 59%
Saturated fat 0.232g 10.325g 46%
Fiber 15.5g 5g 42%
Manganese 1mg 1.665mg 29%
Potassium 1500mg 558mg 28%
Phosphorus 440mg 335mg 15%
Carbs 63.25g 22.31g 14%
Calories 339kcal 598kcal 13%
Vitamin B6 0.286mg 0.441mg 12%
Choline 63mg 11%
Calcium 160mg 49mg 11%
Vitamin B5 0.899mg 1.137mg 5%
Vitamin K 5.6µg 0.3µg 4%
Zinc 2.2mg 2.51mg 3%
Selenium 3.2µg 4.1µg 2%
Protein 21.25g 22.21g 2%
Magnesium 160mg 168mg 2%
Starch 3.56g 1%
Net carbs 47.75g 17.31g N/A
Sugar 2.12g 10.49g N/A
Sodium 9mg 17mg 0%
Vitamin B2 0.193mg 0.192mg 0%
Trans fat 0g 0.075g N/A
Tryptophan 0.252mg 0.231mg 0%
Threonine 0.894mg 0.525mg 0%
Isoleucine 0.938mg 0.616mg 0%
Leucine 1.697mg 1.546mg 0%
Lysine 1.459mg 0.681mg 0%
Methionine 0.32mg 0.265mg 0%
Phenylalanine 1.149mg 1.202mg 0%
Valine 1.112mg 0.782mg 0%
Histidine 0.592mg 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g 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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more CarbsCarbs +183.5%
Contains more WaterWater +794.3%
Contains more OtherOther +24.6%
Contains more FatsFats +5606.7%
~equal in Protein ~22.21g

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
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +33157.7%
Contains more Poly. FatPolyunsaturated fat +3139%

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.