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  6. Cheese vs. Black turtle bean

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

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A recap on differences between Cheese and Black turtle bean

  • Cheese is higher in Calcium, Selenium, and Vitamin B12, yet Black turtle bean is higher in Copper, Iron, Folate, Vitamin B1, Fiber, and Manganese.
  • Black turtle bean covers your daily Copper needs 108% more than Cheese.
  • The amount of Saturated Fat in Black turtle bean is lower.

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

Infographic

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.
Cheese
Cheese
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +343.8%
Contains more ZincZinc +65.5%
Contains more SeleniumSelenium +790.6%
Contains more MagnesiumMagnesium +492.6%
Contains more PotassiumPotassium +1873.7%
Contains more IronIron +6114.3%
Contains more CopperCopper +3233.3%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +3603.7%
~equal in Phosphorus ~440mg

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.
Cheese
Cheese
6
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% 75% 14% 18% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 +7205.9%
Contains more Vitamin EVitamin E +238.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +121.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +3003.4%
Contains more Vitamin B3Vitamin B3 +3213.6%
Contains more Vitamin B5Vitamin B5 +119.3%
Contains more Vitamin B6Vitamin B6 +333.3%
Contains more Vitamin KVitamin K +133.3%
Contains more FolateFolate +1544.4%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +3601.1%
Contains more WaterWater +236.5%
Contains more CarbsCarbs +1946.9%
~equal in Protein ~21.25g
~equal in Other ~3.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated Fat: Sat. Fat 18.867 g
Monounsaturated Fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +11753.8%
Contains more Poly. FatPolyunsaturated fat +267.2%
Contains less Sat. FatSaturated Fat -98.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheese Black turtle bean Opinion
Calories 404kcal 339kcal Cheese
Protein 22.87g 21.25g Cheese
Fats 33.31g 0.9g Cheese
Net carbs 3.09g 47.75g Black turtle bean
Carbs 3.09g 63.25g Black turtle bean
Cholesterol 99mg 0mg Black turtle bean
Vitamin D 24IU 0IU Cheese
Magnesium 27mg 160mg Black turtle bean
Calcium 710mg 160mg Cheese
Potassium 76mg 1500mg Black turtle bean
Iron 0.14mg 8.7mg Black turtle bean
Sugar 0.48g 2.12g Cheese
Fiber 0g 15.5g Black turtle bean
Copper 0.03mg 1mg Black turtle bean
Zinc 3.64mg 2.2mg Cheese
Phosphorus 455mg 440mg Cheese
Sodium 653mg 9mg Black turtle bean
Vitamin A 1242IU 17IU Cheese
Vitamin A 330µg 0µg Cheese
Vitamin E 0.71mg 0.21mg Cheese
Vitamin D 0.6µg 0µg Cheese
Manganese 0.027mg 1mg Black turtle bean
Selenium 28.5µg 3.2µg Cheese
Vitamin B1 0.029mg 0.9mg Black turtle bean
Vitamin B2 0.428mg 0.193mg Cheese
Vitamin B3 0.059mg 1.955mg Black turtle bean
Vitamin B5 0.41mg 0.899mg Black turtle bean
Vitamin B6 0.066mg 0.286mg Black turtle bean
Vitamin B12 1.1µg 0µg Cheese
Vitamin K 2.4µg 5.6µg Black turtle bean
Folate 27µg 444µg Black turtle bean
Trans Fat 0.917g 0g Black turtle bean
Choline 16.5mg Cheese
Saturated Fat 18.867g 0.232g Black turtle bean
Monounsaturated Fat 9.246g 0.078g Cheese
Polyunsaturated fat 1.421g 0.387g Cheese
Tryptophan 0.547mg 0.252mg Cheese
Threonine 1.044mg 0.894mg Cheese
Isoleucine 1.206mg 0.938mg Cheese
Leucine 1.939mg 1.697mg Cheese
Lysine 1.025mg 1.459mg Black turtle bean
Methionine 0.547mg 0.32mg Cheese
Phenylalanine 1.074mg 1.149mg Black turtle bean
Valine 1.404mg 1.112mg Cheese
Histidine 0.547mg 0.592mg Black turtle bean
Omega-3 - EPA 0.01g 0g Cheese
Omega-3 - DHA 0.001g 0g Cheese
Omega-3 - DPA 0.017g 0g Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
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
33%
Cheese
60%
Black turtle bean
Minerals Daily Need Coverage Score
79%
Cheese
135%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 1.64g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 20)
Which food is lower in Cholesterol?
Black turtle bean
Black turtle bean is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 644mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 18.635g)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $0.4)
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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.