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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.
  • The glycemic index of cheese 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% 110% 14% 9% 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% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin AVitamin A +∞%
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 DV% diff.
Copper 0.03mg 1mg 108%
Iron 0.14mg 8.7mg 107%
Folate 27µg 444µg 104%
Saturated fat 18.867g 0.232g 85%
Vitamin B1 0.029mg 0.9mg 73%
Fiber 0g 15.5g 62%
Calcium 710mg 160mg 55%
Fats 33.31g 0.9g 50%
Selenium 28.5µg 3.2µg 46%
Vitamin B12 1.1µg 0µg 46%
Potassium 76mg 1500mg 42%
Manganese 0.027mg 1mg 42%
Vitamin A 330µg 0µg 37%
Cholesterol 99mg 0mg 33%
Magnesium 27mg 160mg 32%
Sodium 653mg 9mg 28%
Monounsaturated fat 9.246g 0.078g 23%
Carbs 3.09g 63.25g 20%
Vitamin B2 0.428mg 0.193mg 18%
Vitamin B6 0.066mg 0.286mg 17%
Zinc 3.64mg 2.2mg 13%
Vitamin B3 0.059mg 1.955mg 12%
Vitamin B5 0.41mg 0.899mg 10%
Polyunsaturated fat 1.421g 0.387g 7%
Vitamin K 2.4µg 5.6µg 3%
Choline 16.5mg 3%
Calories 404kcal 339kcal 3%
Protein 22.87g 21.25g 3%
Vitamin D 0.6µg 0µg 3%
Vitamin E 0.71mg 0.21mg 3%
Vitamin D 24IU 0IU 3%
Phosphorus 455mg 440mg 2%
Net carbs 3.09g 47.75g N/A
Sugar 0.48g 2.12g N/A
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.252mg 0%
Threonine 1.044mg 0.894mg 0%
Isoleucine 1.206mg 0.938mg 0%
Leucine 1.939mg 1.697mg 0%
Lysine 1.025mg 1.459mg 0%
Methionine 0.547mg 0.32mg 0%
Phenylalanine 1.074mg 1.149mg 0%
Valine 1.404mg 1.112mg 0%
Histidine 0.547mg 0.592mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

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
35%
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.