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  6. Cottage cheese vs. Black turtle bean

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

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How are cottage cheese and black turtle bean different?

  • Black turtle bean is higher than cottage cheese in folate, copper, iron, vitamin B1, fiber, manganese, potassium, phosphorus, magnesium, and vitamin B6.
  • Black turtle bean covers your daily need for folate, 108% more than cottage cheese.

Cheese, cottage, creamed, large or small curd and Beans, black turtle, mature seeds, raw types were used in this article.

Infographic

Cottage cheese vs Black turtle bean infographic
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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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
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%
Contains more SeleniumSelenium +203.1%
Contains more MagnesiumMagnesium +1900%
Contains more CalciumCalcium +92.8%
Contains more PotassiumPotassium +1342.3%
Contains more IronIron +12328.6%
Contains more CopperCopper +3348.3%
Contains more ZincZinc +450%
Contains more PhosphorusPhosphorus +176.7%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +49900%

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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +162.5%
Contains more Vitamin B1Vitamin B1 +3233.3%
Contains more Vitamin B2Vitamin B2 +18.4%
Contains more Vitamin B3Vitamin B3 +1874.7%
Contains more Vitamin B5Vitamin B5 +61.4%
Contains more Vitamin B6Vitamin B6 +521.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3600%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cottage cheese Black turtle bean DV% diff.
Iron 0.07mg 8.7mg 108%
Folate 12µg 444µg 108%
Copper 0.029mg 1mg 108%
Vitamin B1 0.027mg 0.9mg 73%
Fiber 0g 15.5g 62%
Manganese 0.002mg 1mg 43%
Potassium 104mg 1500mg 41%
Phosphorus 159mg 440mg 40%
Magnesium 8mg 160mg 36%
Carbs 3.38g 63.25g 20%
Protein 11.12g 21.25g 20%
Vitamin B12 0.43µg 0µg 18%
Vitamin B6 0.046mg 0.286mg 18%
Zinc 0.4mg 2.2mg 16%
Sodium 364mg 9mg 15%
Vitamin B3 0.099mg 1.955mg 12%
Calories 98kcal 339kcal 12%
Selenium 9.7µg 3.2µg 12%
Calcium 83mg 160mg 8%
Vitamin B5 0.557mg 0.899mg 7%
Saturated fat 1.718g 0.232g 7%
Cholesterol 17mg 0mg 6%
Fats 4.3g 0.9g 5%
Vitamin K 0µg 5.6µg 5%
Vitamin A 37µg 0µg 4%
Choline 18.4mg 3%
Polyunsaturated fat 0.123g 0.387g 2%
Vitamin B2 0.163mg 0.193mg 2%
Monounsaturated fat 0.778g 0.078g 2%
Vitamin E 0.08mg 0.21mg 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 3.38g 47.75g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.67g 2.12g N/A
Tryptophan 0.147mg 0.252mg 0%
Threonine 0.5mg 0.894mg 0%
Isoleucine 0.591mg 0.938mg 0%
Leucine 1.116mg 1.697mg 0%
Lysine 0.934mg 1.459mg 0%
Methionine 0.269mg 0.32mg 0%
Phenylalanine 0.577mg 1.149mg 0%
Valine 0.748mg 1.112mg 0%
Histidine 0.326mg 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
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 FatsFats +377.8%
Contains more WaterWater +625.4%
Contains more ProteinProtein +91.1%
Contains more CarbsCarbs +1771.3%
Contains more OtherOther +155.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +897.4%
Contains less Sat. FatSaturated fat -86.5%
Contains more Poly. FatPolyunsaturated fat +214.6%

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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.