Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Black turtle bean
  5. Compare
  6. Black turtle bean vs. Swiss cheese

Black turtle bean vs. Swiss cheese — In-Depth Nutrition Comparison

Compare

What are the main differences between black turtle bean and Swiss cheese?

  • Black turtle bean is richer in folate, iron, copper, vitamin B1, fiber, and manganese, yet Swiss cheese is richer in vitamin B12, calcium, and selenium.
  • Swiss cheese's daily need coverage for vitamin B12 is 128% higher.
  • Black turtle bean contains less saturated fat.

We used Beans, black turtle, mature seeds, raw and Cheese, swiss types in this comparison.

Infographic

Black turtle bean vs Swiss cheese 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more MagnesiumMagnesium +384.8%
Contains more PotassiumPotassium +1983.3%
Contains more IronIron +6592.3%
Contains more CopperCopper +2027.7%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +3746.2%
Contains more CalciumCalcium +456.3%
Contains more ZincZinc +98.6%
Contains more PhosphorusPhosphorus +30.5%
Contains more SeleniumSelenium +837.5%

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 0% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin B1Vitamin B1 +8081.8%
Contains more Vitamin B3Vitamin B3 +2954.7%
Contains more Vitamin B5Vitamin B5 +154.7%
Contains more Vitamin B6Vitamin B6 +302.8%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +4340%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +185.7%
Contains more Vitamin B2Vitamin B2 +56.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Folate 444µg 10µg 109%
Iron 8.7mg 0.13mg 107%
Copper 1mg 0.047mg 106%
Saturated fat 0.232g 18.227g 82%
Vitamin B1 0.9mg 0.011mg 74%
Calcium 160mg 890mg 73%
Fiber 15.5g 0g 62%
Selenium 3.2µg 30µg 49%
Fats 0.9g 30.99g 46%
Potassium 1500mg 72mg 42%
Manganese 1mg 0.026mg 42%
Vitamin A 0µg 288µg 32%
Cholesterol 0mg 93mg 31%
Magnesium 160mg 33mg 30%
Carbs 63.25g 1.44g 21%
Monounsaturated fat 0.078g 8.046g 20%
Zinc 2.2mg 4.37mg 20%
Phosphorus 440mg 574mg 19%
Vitamin B6 0.286mg 0.071mg 17%
Vitamin B3 1.955mg 0.064mg 12%
Vitamin B5 0.899mg 0.353mg 11%
Protein 21.25g 26.96g 11%
Sodium 9mg 187mg 8%
Vitamin B2 0.193mg 0.302mg 8%
Polyunsaturated fat 0.387g 1.341g 6%
Vitamin K 5.6µg 1.4µg 4%
Choline 15.5mg 3%
Calories 339kcal 393kcal 3%
Vitamin E 0.21mg 0.6mg 3%
Net carbs 47.75g 1.44g N/A
Sugar 2.12g 0g N/A
Trans fat 0g 0.987g N/A
Tryptophan 0.252mg 0.401mg 0%
Threonine 0.894mg 1.038mg 0%
Isoleucine 0.938mg 1.537mg 0%
Leucine 1.697mg 2.959mg 0%
Lysine 1.459mg 2.585mg 0%
Methionine 0.32mg 0.784mg 0%
Phenylalanine 1.149mg 1.662mg 0%
Valine 1.112mg 2.139mg 0%
Histidine 0.592mg 1.065mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g 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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +4292.4%
Contains more OtherOther +20.8%
Contains more ProteinProtein +26.9%
Contains more FatsFats +3343.3%
Contains more WaterWater +242.1%

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
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +10215.4%
Contains more Poly. FatPolyunsaturated fat +246.5%

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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.