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  6. Black turtle bean vs. Ricotta

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

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Important differences between black turtle bean and ricotta

  • Ricotta has less copper, folate, iron, vitamin B1, fiber, manganese, potassium, phosphorus, and magnesium.
  • Black turtle bean's daily need coverage for copper is 109% more.
  • Black turtle bean is lower in saturated fat.

The food varieties used in the comparison are Beans, black turtle, mature seeds, raw and Cheese, ricotta, whole milk.

Infographic

Black turtle bean vs Ricotta 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 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
Contains more MagnesiumMagnesium +1354.5%
Contains more PotassiumPotassium +1328.6%
Contains more IronIron +2189.5%
Contains more CopperCopper +4661.9%
Contains more ZincZinc +89.7%
Contains more PhosphorusPhosphorus +178.5%
Contains less SodiumSodium -89.3%
Contains more ManganeseManganese +16566.7%
Contains more CalciumCalcium +29.4%
Contains more SeleniumSelenium +353.1%

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% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
Contains more Vitamin EVitamin E +90.9%
Contains more Vitamin B1Vitamin B1 +6823.1%
Contains more Vitamin B3Vitamin B3 +1779.8%
Contains more Vitamin B5Vitamin B5 +322.1%
Contains more Vitamin B6Vitamin B6 +565.1%
Contains more Vitamin KVitamin K +409.1%
Contains more FolateFolate +3600%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.195mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Ricotta DV% diff.
Copper 1mg 0.021mg 109%
Folate 444µg 12µg 108%
Iron 8.7mg 0.38mg 104%
Vitamin B1 0.9mg 0.013mg 74%
Fiber 15.5g 0g 62%
Manganese 1mg 0.006mg 43%
Potassium 1500mg 105mg 41%
Phosphorus 440mg 158mg 40%
Saturated fat 0.232g 8.295g 37%
Magnesium 160mg 11mg 35%
Selenium 3.2µg 14.5µg 21%
Protein 21.25g 11.26g 20%
Carbs 63.25g 3.04g 20%
Vitamin B6 0.286mg 0.043mg 19%
Fats 0.9g 12.98g 19%
Cholesterol 0mg 51mg 17%
Vitamin B5 0.899mg 0.213mg 14%
Vitamin B12 0µg 0.34µg 14%
Vitamin A 0µg 120µg 13%
Vitamin B3 1.955mg 0.104mg 12%
Zinc 2.2mg 1.16mg 9%
Monounsaturated fat 0.078g 3.627g 9%
Calories 339kcal 174kcal 8%
Calcium 160mg 207mg 5%
Vitamin K 5.6µg 1.1µg 4%
Sodium 9mg 84mg 3%
Choline 17.5mg 3%
Vitamin D 0µg 0.2µg 1%
Vitamin E 0.21mg 0.11mg 1%
Vitamin D 0IU 10IU 1%
Net carbs 47.75g 3.04g N/A
Sugar 2.12g 0.27g N/A
Vitamin B2 0.193mg 0.195mg 0%
Polyunsaturated fat 0.387g 0.385g 0%
Tryptophan 0.252mg 0.125mg 0%
Threonine 0.894mg 0.517mg 0%
Isoleucine 0.938mg 0.589mg 0%
Leucine 1.697mg 1.221mg 0%
Lysine 1.459mg 1.338mg 0%
Methionine 0.32mg 0.281mg 0%
Phenylalanine 1.149mg 0.556mg 0%
Valine 1.112mg 0.692mg 0%
Histidine 0.592mg 0.459mg 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
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more ProteinProtein +88.7%
Contains more CarbsCarbs +1980.6%
Contains more OtherOther +252.9%
Contains more FatsFats +1342.2%
Contains more WaterWater +551.8%

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
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +4550%
~equal in Polyunsaturated fat ~0.385g

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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.