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  6. Romano cheese vs. Black turtle bean

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

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The main differences between romano cheese and black turtle bean

  • Romano cheese is richer in calcium, vitamin B1,2, and phosphorus, yet black turtle bean is richer in folate, copper, iron, vitamin B1, and fiber.
  • Daily need coverage for folate for black turtle bean is 109% higher.
  • Black turtle bean contains less sodium.

Food types used in this article are Cheese, romano and Beans, black turtle, mature seeds, raw.

Infographic

Romano cheese 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
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 CalciumCalcium +565%
Contains more ZincZinc +17.3%
Contains more PhosphorusPhosphorus +72.7%
Contains more SeleniumSelenium +353.1%
Contains more MagnesiumMagnesium +290.2%
Contains more PotassiumPotassium +1644.2%
Contains more IronIron +1029.9%
Contains more CopperCopper +3233.3%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +4900%

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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
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 B2Vitamin B2 +91.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2332.4%
Contains more Vitamin B3Vitamin B3 +2439%
Contains more Vitamin B5Vitamin B5 +112%
Contains more Vitamin B6Vitamin B6 +236.5%
Contains more Vitamin KVitamin K +154.5%
Contains more FolateFolate +6242.9%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.21mg

All nutrients comparison - raw data values

Nutrient Romano cheese Black turtle bean DV% diff.
Folate 7µg 444µg 109%
Copper 0.03mg 1mg 108%
Iron 0.77mg 8.7mg 99%
Calcium 1064mg 160mg 90%
Saturated fat 17.115g 0.232g 77%
Vitamin B1 0.037mg 0.9mg 72%
Fiber 0g 15.5g 62%
Sodium 1433mg 9mg 62%
Vitamin B12 1.12µg 0µg 47%
Phosphorus 760mg 440mg 46%
Manganese 0.02mg 1mg 43%
Potassium 86mg 1500mg 42%
Fats 26.94g 0.9g 40%
Cholesterol 104mg 0mg 35%
Magnesium 41mg 160mg 28%
Protein 31.8g 21.25g 21%
Selenium 14.5µg 3.2µg 21%
Carbs 3.63g 63.25g 20%
Monounsaturated fat 7.838g 0.078g 19%
Vitamin B6 0.085mg 0.286mg 15%
Vitamin B2 0.37mg 0.193mg 14%
Vitamin B3 0.077mg 1.955mg 12%
Vitamin A 96µg 0µg 11%
Vitamin B5 0.424mg 0.899mg 10%
Zinc 2.58mg 2.2mg 3%
Vitamin D 0.5µg 0µg 3%
Choline 15.4mg 3%
Vitamin D 20IU 0IU 3%
Vitamin K 2.2µg 5.6µg 3%
Calories 387kcal 339kcal 2%
Polyunsaturated fat 0.593g 0.387g 1%
Net carbs 3.63g 47.75g N/A
Sugar 0.73g 2.12g N/A
Vitamin E 0.23mg 0.21mg 0%
Tryptophan 0.429mg 0.252mg 0%
Threonine 1.171mg 0.894mg 0%
Isoleucine 1.685mg 0.938mg 0%
Leucine 3.071mg 1.697mg 0%
Lysine 2.941mg 1.459mg 0%
Methionine 0.852mg 0.32mg 0%
Phenylalanine 1.71mg 1.149mg 0%
Valine 2.183mg 1.112mg 0%
Histidine 1.231mg 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +49.6%
Contains more FatsFats +2893.3%
Contains more WaterWater +181%
Contains more OtherOther +86.7%
Contains more CarbsCarbs +1642.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 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 +9948.7%
Contains more Poly. FatPolyunsaturated fat +53.2%
Contains less Sat. FatSaturated fat -98.6%

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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.