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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 from 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% 1% 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 AVitamin A +∞%
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 D ~0µg
~equal in Vitamin B2 ~0.192mg
~equal in Vitamin B12 ~0µg

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%

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

All nutrients comparison - raw data values

Nutrient Black turtle bean Peanut butter Opinion
Calories 339kcal 598kcal Peanut butter
Protein 21.25g 22.21g Peanut butter
Fats 0.9g 51.36g Peanut butter
Net carbs 47.75g 17.31g Black turtle bean
Carbs 63.25g 22.31g Black turtle bean
Magnesium 160mg 168mg Peanut butter
Calcium 160mg 49mg Black turtle bean
Potassium 1500mg 558mg Black turtle bean
Iron 8.7mg 1.74mg Black turtle bean
Sugar 2.12g 10.49g Black turtle bean
Fiber 15.5g 5g Black turtle bean
Copper 1mg 0.422mg Black turtle bean
Zinc 2.2mg 2.51mg Peanut butter
Starch 3.56g Peanut butter
Phosphorus 440mg 335mg Black turtle bean
Sodium 9mg 17mg Black turtle bean
Vitamin A 17IU 0IU Black turtle bean
Vitamin E 0.21mg 9.1mg Peanut butter
Manganese 1mg 1.665mg Peanut butter
Selenium 3.2µg 4.1µg Peanut butter
Vitamin B1 0.9mg 0.15mg Black turtle bean
Vitamin B2 0.193mg 0.192mg Black turtle bean
Vitamin B3 1.955mg 13.112mg Peanut butter
Vitamin B5 0.899mg 1.137mg Peanut butter
Vitamin B6 0.286mg 0.441mg Peanut butter
Vitamin K 5.6µg 0.3µg Black turtle bean
Folate 444µg 87µg Black turtle bean
Trans Fat 0g 0.075g Black turtle bean
Choline 63mg Peanut butter
Saturated Fat 0.232g 10.325g Black turtle bean
Monounsaturated Fat 0.078g 25.941g Peanut butter
Polyunsaturated fat 0.387g 12.535g Peanut butter
Tryptophan 0.252mg 0.231mg Black turtle bean
Threonine 0.894mg 0.525mg Black turtle bean
Isoleucine 0.938mg 0.616mg Black turtle bean
Leucine 1.697mg 1.546mg Black turtle bean
Lysine 1.459mg 0.681mg Black turtle bean
Methionine 0.32mg 0.265mg Black turtle bean
Phenylalanine 1.149mg 1.202mg Peanut butter
Valine 1.112mg 0.782mg Black turtle bean
Histidine 0.592mg 0.557mg Black turtle bean
Fructose 0.12g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Peanut butter
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
60%
Peanut butter
Minerals Daily Need Coverage Score
135%
Black turtle bean
84%
Peanut butter

Comparison summary

Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 6)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 8.37g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 10.093g)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $1.2)
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.
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. 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.