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  6. Fontina vs. Black turtle bean

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

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What are the main differences between fontina and black turtle bean?

  • Fontina is richer in vitamin B12 and calcium, yet black turtle bean is richer in folate, copper, iron, vitamin B1, fiber, manganese, and potassium.
  • Black turtle bean's daily need coverage for folate is 110% higher.
  • Black turtle bean contains less saturated fat.

We used Cheese, fontina and Beans, black turtle, mature seeds, raw types in this comparison.

Infographic

Fontina vs Black turtle bean infographic
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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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 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 +243.8%
Contains more ZincZinc +59.1%
Contains more SeleniumSelenium +353.1%
Contains more MagnesiumMagnesium +1042.9%
Contains more PotassiumPotassium +2243.8%
Contains more IronIron +3682.6%
Contains more CopperCopper +3900%
Contains more PhosphorusPhosphorus +27.2%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +7042.9%

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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 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 EVitamin E +28.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +4185.7%
Contains more Vitamin B3Vitamin B3 +1203.3%
Contains more Vitamin B5Vitamin B5 +109.6%
Contains more Vitamin B6Vitamin B6 +244.6%
Contains more Vitamin KVitamin K +115.4%
Contains more FolateFolate +7300%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.193mg

All nutrients comparison - raw data values

Nutrient Fontina Black turtle bean DV% diff.
Folate 6µg 444µg 110%
Copper 0.025mg 1mg 108%
Iron 0.23mg 8.7mg 106%
Saturated fat 19.196g 0.232g 86%
Vitamin B1 0.021mg 0.9mg 73%
Vitamin B12 1.68µg 0µg 70%
Fiber 0g 15.5g 62%
Fats 31.14g 0.9g 47%
Manganese 0.014mg 1mg 43%
Potassium 64mg 1500mg 42%
Cholesterol 116mg 0mg 39%
Calcium 550mg 160mg 39%
Magnesium 14mg 160mg 35%
Sodium 800mg 9mg 34%
Vitamin A 261µg 0µg 29%
Monounsaturated fat 8.687g 0.078g 22%
Selenium 14.5µg 3.2µg 21%
Carbs 1.55g 63.25g 21%
Vitamin B6 0.083mg 0.286mg 16%
Phosphorus 346mg 440mg 13%
Zinc 3.5mg 2.2mg 12%
Vitamin B3 0.15mg 1.955mg 11%
Protein 25.6g 21.25g 9%
Vitamin B5 0.429mg 0.899mg 9%
Polyunsaturated fat 1.654g 0.387g 8%
Choline 15.4mg 3%
Vitamin K 2.6µg 5.6µg 3%
Calories 389kcal 339kcal 3%
Vitamin D 0.6µg 0µg 3%
Vitamin D 23IU 0IU 3%
Vitamin B2 0.204mg 0.193mg 1%
Net carbs 1.55g 47.75g N/A
Sugar 1.55g 2.12g N/A
Vitamin E 0.27mg 0.21mg 0%
Tryptophan 0.361mg 0.252mg 0%
Threonine 0.935mg 0.894mg 0%
Isoleucine 1.384mg 0.938mg 0%
Leucine 2.664mg 1.697mg 0%
Lysine 2.328mg 1.459mg 0%
Methionine 0.706mg 0.32mg 0%
Phenylalanine 1.497mg 1.149mg 0%
Valine 1.926mg 1.112mg 0%
Histidine 0.959mg 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 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 +20.5%
Contains more FatsFats +3360%
Contains more WaterWater +244.7%
Contains more CarbsCarbs +3980.6%
~equal in Other ~3.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 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 +11037.2%
Contains more Poly. FatPolyunsaturated fat +327.4%
Contains less Sat. FatSaturated fat -98.8%

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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.