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

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A recap on differences between Black turtle bean and Romano cheese

  • Black turtle bean is higher in Fiber, Copper, and Iron, yet Romano cheese is higher in Calcium, Phosphorus, Vitamin B12, and Selenium.
  • Romano cheese covers your daily Calcium needs 101% more than Black turtle bean.
  • The amount of Saturated Fat in Black turtle bean is lower.

Food varieties used in this article are Beans, black turtle, mature seeds, cooked, boiled, without salt and Cheese, romano.

Infographic

Black turtle bean vs Romano 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.
Contains more Iron +270.1%
Contains more Magnesium +19.5%
Contains more Potassium +403.5%
Contains less Sodium -99.8%
Contains more Copper +796.7%
Contains more Manganese +1535%
Contains more Calcium +1834.5%
Contains more Phosphorus +400%
Contains more Zinc +239.5%
Contains more Selenium +1108.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Iron +270.1%
Contains more Magnesium +19.5%
Contains more Potassium +403.5%
Contains less Sodium -99.8%
Contains more Copper +796.7%
Contains more Manganese +1535%
Contains more Calcium +1834.5%
Contains more Phosphorus +400%
Contains more Zinc +239.5%
Contains more Selenium +1108.3%

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.
:
Contains more Vitamin E +278.3%
Contains more Vitamin B1 +508.1%
Contains more Vitamin B3 +584.4%
Contains more Folate +1128.6%
Contains more Vitamin K +50%
Contains more Vitamin A +6816.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +560.7%
Contains more Vitamin B5 +63.1%
Contains more Vitamin B6 +10.4%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Contains more Vitamin E +278.3%
Contains more Vitamin B1 +508.1%
Contains more Vitamin B3 +584.4%
Contains more Folate +1128.6%
Contains more Vitamin K +50%
Contains more Vitamin A +6816.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +560.7%
Contains more Vitamin B5 +63.1%
Contains more Vitamin B6 +10.4%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +570.8%
Contains more Water +112.7%
Contains more Protein +288.8%
Contains more Fats +7597.1%
Contains more Other +387%
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more Carbs +570.8%
Contains more Water +112.7%
Contains more Protein +288.8%
Contains more Fats +7597.1%
Contains more Other +387%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +26026.7%
Contains more Polyunsaturated fat +298%
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +26026.7%
Contains more Polyunsaturated fat +298%

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 Romano cheese
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Romano cheese Opinion
Net carbs 16.05g 3.63g Black turtle bean
Protein 8.18g 31.8g Romano cheese
Fats 0.35g 26.94g Romano cheese
Carbs 24.35g 3.63g Black turtle bean
Calories 130kcal 387kcal Romano cheese
Sugar 0.32g 0.73g Black turtle bean
Fiber 8.3g 0g Black turtle bean
Calcium 55mg 1064mg Romano cheese
Iron 2.85mg 0.77mg Black turtle bean
Magnesium 49mg 41mg Black turtle bean
Phosphorus 152mg 760mg Romano cheese
Potassium 433mg 86mg Black turtle bean
Sodium 3mg 1433mg Black turtle bean
Zinc 0.76mg 2.58mg Romano cheese
Copper 0.269mg 0.03mg Black turtle bean
Manganese 0.327mg 0.02mg Black turtle bean
Selenium 1.2µg 14.5µg Romano cheese
Vitamin A 6IU 415IU Romano cheese
Vitamin A RAE 0µg 96µg Romano cheese
Vitamin E 0.87mg 0.23mg Black turtle bean
Vitamin D 0IU 20IU Romano cheese
Vitamin D 0µg 0.5µg Romano cheese
Vitamin B1 0.225mg 0.037mg Black turtle bean
Vitamin B2 0.056mg 0.37mg Romano cheese
Vitamin B3 0.527mg 0.077mg Black turtle bean
Vitamin B5 0.26mg 0.424mg Romano cheese
Vitamin B6 0.077mg 0.085mg Romano cheese
Folate 86µg 7µg Black turtle bean
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 3.3µg 2.2µg Black turtle bean
Tryptophan 0.097mg 0.429mg Romano cheese
Threonine 0.344mg 1.171mg Romano cheese
Isoleucine 0.361mg 1.685mg Romano cheese
Leucine 0.653mg 3.071mg Romano cheese
Lysine 0.562mg 2.941mg Romano cheese
Methionine 0.123mg 0.852mg Romano cheese
Phenylalanine 0.442mg 1.71mg Romano cheese
Valine 0.428mg 2.183mg Romano cheese
Histidine 0.228mg 1.231mg Romano cheese
Cholesterol 0mg 104mg Black turtle bean
Saturated Fat 0.089g 17.115g Black turtle bean
Monounsaturated Fat 0.03g 7.838g Romano cheese
Polyunsaturated fat 0.149g 0.593g Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Romano cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
17%
Black turtle bean
28%
Romano cheese
Minerals Daily Need Coverage Score
42%
Black turtle bean
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 1430mg)
Which food is lower in Cholesterol?
Black turtle bean
Black turtle bean is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 17.026g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 7)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $3)
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/175187/nutrients
  2. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.