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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 B12, and Phosphorus, yet Black turtle bean is richer in Folate, Copper, Iron, Vitamin B1, and Fiber.
  • Daily need coverage for Folate from 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% 25% 4.6% 15% 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% 1% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin AVitamin A +2341.2%
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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Romano cheese Black turtle bean
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium 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 Romano cheese Black turtle bean Opinion
Calories 387kcal 339kcal Romano cheese
Protein 31.8g 21.25g Romano cheese
Fats 26.94g 0.9g Romano cheese
Net carbs 3.63g 47.75g Black turtle bean
Carbs 3.63g 63.25g Black turtle bean
Cholesterol 104mg 0mg Black turtle bean
Vitamin D 20IU 0IU Romano cheese
Magnesium 41mg 160mg Black turtle bean
Calcium 1064mg 160mg Romano cheese
Potassium 86mg 1500mg Black turtle bean
Iron 0.77mg 8.7mg Black turtle bean
Sugar 0.73g 2.12g Romano cheese
Fiber 0g 15.5g Black turtle bean
Copper 0.03mg 1mg Black turtle bean
Zinc 2.58mg 2.2mg Romano cheese
Phosphorus 760mg 440mg Romano cheese
Sodium 1433mg 9mg Black turtle bean
Vitamin A 415IU 17IU Romano cheese
Vitamin A RAE 96µg 0µg Romano cheese
Vitamin E 0.23mg 0.21mg Romano cheese
Vitamin D 0.5µg 0µg Romano cheese
Manganese 0.02mg 1mg Black turtle bean
Selenium 14.5µg 3.2µg Romano cheese
Vitamin B1 0.037mg 0.9mg Black turtle bean
Vitamin B2 0.37mg 0.193mg Romano cheese
Vitamin B3 0.077mg 1.955mg Black turtle bean
Vitamin B5 0.424mg 0.899mg Black turtle bean
Vitamin B6 0.085mg 0.286mg Black turtle bean
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg 5.6µg Black turtle bean
Folate 7µg 444µg Black turtle bean
Choline 15.4mg Romano cheese
Saturated Fat 17.115g 0.232g Black turtle bean
Monounsaturated Fat 7.838g 0.078g Romano cheese
Polyunsaturated fat 0.593g 0.387g Romano cheese
Tryptophan 0.429mg 0.252mg Romano cheese
Threonine 1.171mg 0.894mg Romano cheese
Isoleucine 1.685mg 0.938mg Romano cheese
Leucine 3.071mg 1.697mg Romano cheese
Lysine 2.941mg 1.459mg Romano cheese
Methionine 0.852mg 0.32mg Romano cheese
Phenylalanine 1.71mg 1.149mg Romano cheese
Valine 2.183mg 1.112mg Romano cheese
Histidine 1.231mg 0.592mg Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Black turtle bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
27%
Romano cheese
60%
Black turtle bean
Minerals Daily Need Coverage Score
106%
Romano cheese
135%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 1.39g)
Which food is lower in Cholesterol?
Black turtle bean
Black turtle bean is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 1424mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 16.883g)
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. 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.