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  6. Feta vs. Black turtle bean

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

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A recap on differences between feta and black turtle bean

  • Feta is higher in vitamin B12 and vitamin B2, yet black turtle bean is higher in copper, folate, iron, vitamin B1, fiber, potassium, and manganese.
  • Black turtle bean covers your daily copper needs 108% more than feta.
  • The amount of saturated fat in black turtle bean is lower.

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

Infographic

Feta 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.
Feta
Feta
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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 +208.1%
Contains more ZincZinc +30.9%
Contains more SeleniumSelenium +368.8%
Contains more MagnesiumMagnesium +742.1%
Contains more PotassiumPotassium +2319.4%
Contains more IronIron +1238.5%
Contains more CopperCopper +3025%
Contains more PhosphorusPhosphorus +30.6%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +3471.4%

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.
Feta
Feta
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 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 +337.3%
Contains more Vitamin B6Vitamin B6 +48.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +16.7%
Contains more Vitamin B1Vitamin B1 +484.4%
Contains more Vitamin B3Vitamin B3 +97.3%
Contains more Vitamin KVitamin K +211.1%
Contains more FolateFolate +1287.5%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.899mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 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 +2264.4%
Contains more WaterWater +402%
Contains more OtherOther +44.4%
Contains more ProteinProtein +49.5%
Contains more CarbsCarbs +1446.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 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 +5826.9%
Contains more Poly. FatPolyunsaturated fat +52.7%
Contains less Sat. FatSaturated fat -98.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Feta Black turtle bean
Lower in Cholesterol ok
Lower in Sugar 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 Feta Black turtle bean DV% diff.
Copper 0.032mg 1mg 108%
Folate 32µg 444µg 103%
Iron 0.65mg 8.7mg 101%
Vitamin B12 1.69µg 0µg 70%
Saturated fat 14.946g 0.232g 67%
Fiber 0g 15.5g 62%
Vitamin B1 0.154mg 0.9mg 62%
Vitamin B2 0.844mg 0.193mg 50%
Manganese 0.028mg 1mg 42%
Potassium 62mg 1500mg 42%
Sodium 917mg 9mg 39%
Magnesium 19mg 160mg 34%
Calcium 493mg 160mg 33%
Fats 21.28g 0.9g 31%
Cholesterol 89mg 0mg 30%
Selenium 15µg 3.2µg 21%
Carbs 4.09g 63.25g 20%
Phosphorus 337mg 440mg 15%
Vitamin A 125µg 0µg 14%
Protein 14.21g 21.25g 14%
Monounsaturated fat 4.623g 0.078g 11%
Vitamin B6 0.424mg 0.286mg 11%
Vitamin B3 0.991mg 1.955mg 6%
Zinc 2.88mg 2.2mg 6%
Calories 264kcal 339kcal 4%
Vitamin K 1.8µg 5.6µg 3%
Choline 15.4mg 3%
Vitamin D 0.4µg 0µg 2%
Vitamin D 16IU 0IU 2%
Vitamin B5 0.967mg 0.899mg 1%
Polyunsaturated fat 0.591g 0.387g 1%
Net carbs 4.09g 47.75g N/A
Sugar 4.09g 2.12g N/A
Vitamin E 0.18mg 0.21mg 0%
Tryptophan 0.2mg 0.252mg 0%
Threonine 0.637mg 0.894mg 0%
Isoleucine 0.803mg 0.938mg 0%
Leucine 1.395mg 1.697mg 0%
Lysine 1.219mg 1.459mg 0%
Methionine 0.368mg 0.32mg 0%
Phenylalanine 0.675mg 1.149mg 0%
Valine 1.065mg 1.112mg 0%
Histidine 0.397mg 0.592mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta 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
54%
Feta
60%
Black turtle bean
Minerals Daily Need Coverage Score
63%
Feta
135%
Black turtle bean

Comparison summary

Which food is lower in Cholesterol?
Black turtle bean
Black turtle bean is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 1.97g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 908mg)
Which food is lower in Saturated fat?
Black turtle bean
Black turtle bean is lower in Saturated fat (difference - 14.714g)
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 - $0.9)
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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.