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  6. Cashew vs. Black turtle bean

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

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Summary of differences between Cashew and Black turtle bean

  • Cashew has more Copper, Zinc, Magnesium, Selenium, and Manganese, however, Black turtle bean is higher in Folate, Fiber, Vitamin B1, and Iron.
  • Cashew covers your daily need of Copper 133% more than Black turtle bean.
  • Cashew has 34 times more Saturated Fat than Black turtle bean. While Cashew has 7.783g of Saturated Fat, Black turtle bean has only 0.232g.

These are the specific foods used in this comparison Nuts, cashew nuts, raw and Beans, black turtle, mature seeds, raw.

Infographic

Cashew vs Black turtle bean 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.
Cashew
Cashew
6
:
4
Black turtle bean
Black turtle bean
Contains more Magnesium +82.5%
Contains more Phosphorus +34.8%
Contains more Zinc +162.7%
Contains more Copper +119.5%
Contains more Manganese +65.5%
Contains more Selenium +521.9%
Contains more Calcium +332.4%
Contains more Iron +30.2%
Contains more Potassium +127.3%
Contains less Sodium -25%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Contains more Magnesium +82.5%
Contains more Phosphorus +34.8%
Contains more Zinc +162.7%
Contains more Copper +119.5%
Contains more Manganese +65.5%
Contains more Selenium +521.9%
Contains more Calcium +332.4%
Contains more Iron +30.2%
Contains more Potassium +127.3%
Contains less Sodium -25%

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.
Cashew
Cashew
4
:
6
Black turtle bean
Black turtle bean
Contains more Vitamin E +328.6%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +45.8%
Contains more Vitamin K +508.9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +112.8%
Contains more Vitamin B2 +232.8%
Contains more Vitamin B3 +84.1%
Contains more Folate +1676%
Equal in Vitamin B5 - 0.899
Cashew
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Contains more Vitamin E +328.6%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +45.8%
Contains more Vitamin K +508.9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +112.8%
Contains more Vitamin B2 +232.8%
Contains more Vitamin B3 +84.1%
Contains more Folate +1676%
Equal in Vitamin B5 - 0.899

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
1
:
4
Black turtle bean
Black turtle bean
Contains more Fats +4772.2%
Contains more Protein +16.6%
Contains more Carbs +109.5%
Contains more Water +111.5%
Contains more Other +41.7%
Cashew
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Black turtle bean
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more Fats +4772.2%
Contains more Protein +16.6%
Contains more Carbs +109.5%
Contains more Water +111.5%
Contains more Other +41.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
:
1
Black turtle bean
Black turtle bean
Contains more Monounsaturated Fat +30409%
Contains more Polyunsaturated fat +1927.1%
Contains less Saturated Fat -97%
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Black turtle bean
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Contains more Monounsaturated Fat +30409%
Contains more Polyunsaturated fat +1927.1%
Contains less Saturated Fat -97%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew Black turtle bean
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cashew Black turtle bean Opinion
Net carbs 26.89g 47.75g Black turtle bean
Protein 18.22g 21.25g Black turtle bean
Fats 43.85g 0.9g Cashew
Carbs 30.19g 63.25g Black turtle bean
Calories 553kcal 339kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 5.91g 2.12g Black turtle bean
Fiber 3.3g 15.5g Black turtle bean
Calcium 37mg 160mg Black turtle bean
Iron 6.68mg 8.7mg Black turtle bean
Magnesium 292mg 160mg Cashew
Phosphorus 593mg 440mg Cashew
Potassium 660mg 1500mg Black turtle bean
Sodium 12mg 9mg Black turtle bean
Zinc 5.78mg 2.2mg Cashew
Copper 2.195mg 1mg Cashew
Manganese 1.655mg 1mg Cashew
Selenium 19.9µg 3.2µg Cashew
Vitamin A 0IU 17IU Black turtle bean
Vitamin E 0.9mg 0.21mg Cashew
Vitamin C 0.5mg 0mg Cashew
Vitamin B1 0.423mg 0.9mg Black turtle bean
Vitamin B2 0.058mg 0.193mg Black turtle bean
Vitamin B3 1.062mg 1.955mg Black turtle bean
Vitamin B5 0.864mg 0.899mg Black turtle bean
Vitamin B6 0.417mg 0.286mg Cashew
Folate 25µg 444µg Black turtle bean
Vitamin K 34.1µg 5.6µg Cashew
Tryptophan 0.287mg 0.252mg Cashew
Threonine 0.688mg 0.894mg Black turtle bean
Isoleucine 0.789mg 0.938mg Black turtle bean
Leucine 1.472mg 1.697mg Black turtle bean
Lysine 0.928mg 1.459mg Black turtle bean
Methionine 0.362mg 0.32mg Cashew
Phenylalanine 0.951mg 1.149mg Black turtle bean
Valine 1.094mg 1.112mg Black turtle bean
Histidine 0.456mg 0.592mg Black turtle bean
Saturated Fat 7.783g 0.232g Black turtle bean
Monounsaturated Fat 23.797g 0.078g Cashew
Polyunsaturated fat 7.845g 0.387g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Black turtle bean
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
34%
Cashew
65%
Black turtle bean
Minerals Daily Need Coverage Score
200%
Cashew
135%
Black turtle bean

Comparison summary

Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 3.79g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 7.551g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 5)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $0.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.