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  6. Black turtle bean vs. Walnut

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

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Differences between black turtle bean and walnut

  • Black turtle bean has more folate, iron, vitamin B1, fiber, potassium, and phosphorus, while walnut has more manganese, copper, and vitamin B6.
  • Walnut's daily need coverage for manganese is 105% higher.
  • Walnut contains 5 times less folate than black turtle bean. Black turtle bean contains 444µg of folate, while walnut contains 98µg.
  • The amount of saturated fat in black turtle bean is lower.
  • Walnut has a lower glycemic index. The glycemic index of walnut is 0, while the glycemic index of black turtle bean is 20.

The food types used in this comparison are Beans, black turtle, mature seeds, raw and Nuts, walnuts, english.

Infographic

Black turtle bean vs Walnut 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%
Walnut
Walnut
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more CalciumCalcium +63.3%
Contains more PotassiumPotassium +240.1%
Contains more IronIron +199%
Contains more PhosphorusPhosphorus +27.2%
Contains more CopperCopper +58.6%
Contains more ZincZinc +40.5%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +241.4%
Contains more SeleniumSelenium +53.1%
~equal in Magnesium ~158mg

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%
Walnut
Walnut
5
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin B1Vitamin B1 +163.9%
Contains more Vitamin B2Vitamin B2 +28.7%
Contains more Vitamin B3Vitamin B3 +73.8%
Contains more Vitamin B5Vitamin B5 +57.7%
Contains more Vitamin KVitamin K +107.4%
Contains more FolateFolate +353.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin B6Vitamin B6 +87.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Walnut DV% diff.
Polyunsaturated fat 0.387g 47.174g 312%
Manganese 1mg 3.414mg 105%
Fats 0.9g 65.21g 99%
Folate 444µg 98µg 87%
Iron 8.7mg 2.91mg 72%
Copper 1mg 1.586mg 65%
Vitamin B1 0.9mg 0.341mg 47%
Fiber 15.5g 6.7g 35%
Potassium 1500mg 441mg 31%
Saturated fat 0.232g 6.126g 27%
Monounsaturated fat 0.078g 8.933g 22%
Vitamin B6 0.286mg 0.537mg 19%
Carbs 63.25g 13.71g 17%
Calories 339kcal 654kcal 16%
Phosphorus 440mg 346mg 13%
Protein 21.25g 15.23g 12%
Zinc 2.2mg 3.09mg 8%
Choline 39.2mg 7%
Vitamin B5 0.899mg 0.57mg 7%
Calcium 160mg 98mg 6%
Vitamin B3 1.955mg 1.125mg 5%
Vitamin E 0.21mg 0.7mg 3%
Selenium 3.2µg 4.9µg 3%
Vitamin B2 0.193mg 0.15mg 3%
Vitamin K 5.6µg 2.7µg 2%
Vitamin C 0mg 1.3mg 1%
Net carbs 47.75g 7.01g N/A
Magnesium 160mg 158mg 0%
Sugar 2.12g 2.61g N/A
Starch 0.06g 0%
Sodium 9mg 2mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.252mg 0.17mg 0%
Threonine 0.894mg 0.596mg 0%
Isoleucine 0.938mg 0.625mg 0%
Leucine 1.697mg 1.17mg 0%
Lysine 1.459mg 0.424mg 0%
Methionine 0.32mg 0.236mg 0%
Phenylalanine 1.149mg 0.711mg 0%
Valine 1.112mg 0.753mg 0%
Histidine 0.592mg 0.391mg 0%
Fructose 0.09g 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
Walnut
Walnut
1
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more ProteinProtein +39.5%
Contains more CarbsCarbs +361.3%
Contains more WaterWater +170.3%
Contains more OtherOther +102.2%
Contains more FatsFats +7145.6%

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
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -96.2%
Contains more Mono. FatMonounsaturated fat +11352.6%
Contains more Poly. FatPolyunsaturated fat +12089.7%

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.