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  6. Mixed nuts vs. Black turtle bean

Mixed nuts vs. Black turtle bean — In-Depth Nutrition Comparison

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Summary of differences between mixed nuts and black turtle bean

  • Mixed nuts have more selenium, vitamin E, manganese, and vitamin B3; however, black turtle bean is higher in folate, iron, vitamin B1, fiber, and potassium.
  • Black turtle bean covers your daily need for folate, 90% more than mixed nuts.
  • Mixed nuts have 38 times more saturated fat than black turtle bean. While mixed nuts have 8.711g of saturated fat, black turtle bean has only 0.232g.

These are the specific foods used in this comparison Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Beans, black turtle, mature seeds, raw.

Infographic

Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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 MagnesiumMagnesium +43.1%
Contains more ZincZinc +52.7%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +104%
Contains more SeleniumSelenium +959.4%
Contains more CalciumCalcium +36.8%
Contains more PotassiumPotassium +137.3%
Contains more IronIron +233.3%
Contains more CopperCopper +10.3%
~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.
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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +3623.8%
Contains more Vitamin B3Vitamin B3 +294.3%
Contains more Vitamin B5Vitamin B5 +26.8%
Contains more Vitamin B6Vitamin B6 +23.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +376.2%
Contains more FolateFolate +434.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.193mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~5.6µg

All nutrients comparison - raw data values

Nutrient Mixed nuts Black turtle bean DV% diff.
Polyunsaturated fat 14.612g 0.387g 95%
Folate 83µg 444µg 90%
Fats 53.95g 0.9g 82%
Iron 2.61mg 8.7mg 76%
Monounsaturated fat 28.488g 0.078g 71%
Vitamin B1 0.189mg 0.9mg 59%
Selenium 33.9µg 3.2µg 56%
Vitamin E 7.82mg 0.21mg 51%
Manganese 2.04mg 1mg 45%
Saturated fat 8.711g 0.232g 39%
Vitamin B3 7.709mg 1.955mg 36%
Fiber 7g 15.5g 34%
Potassium 632mg 1500mg 26%
Magnesium 229mg 160mg 16%
Carbs 21.05g 63.25g 14%
Calories 607kcal 339kcal 13%
Zinc 3.36mg 2.2mg 11%
Copper 0.907mg 1mg 10%
Choline 52mg 9%
Vitamin B5 1.14mg 0.899mg 5%
Vitamin B6 0.352mg 0.286mg 5%
Calcium 117mg 160mg 4%
Starch 4.2g 2%
Protein 20.04g 21.25g 2%
Phosphorus 456mg 440mg 2%
Vitamin C 0.5mg 0mg 1%
Net carbs 14.05g 47.75g N/A
Sugar 4.15g 2.12g N/A
Sodium 5mg 9mg 0%
Vitamin B2 0.196mg 0.193mg 0%
Vitamin K 5.7µg 5.6µg 0%
Trans fat 0.055g 0g N/A
Tryptophan 0.22mg 0.252mg 0%
Threonine 0.703mg 0.894mg 0%
Isoleucine 0.826mg 0.938mg 0%
Leucine 1.656mg 1.697mg 0%
Lysine 0.782mg 1.459mg 0%
Methionine 0.283mg 0.32mg 0%
Phenylalanine 1.182mg 1.149mg 0%
Valine 1.001mg 1.112mg 0%
Histidine 0.572mg 0.592mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 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 +5894.4%
Contains more CarbsCarbs +200.5%
Contains more WaterWater +428.8%
Contains more OtherOther +25%
~equal in Protein ~21.25g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 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 +36423.1%
Contains more Poly. FatPolyunsaturated fat +3675.7%
Contains less Sat. FatSaturated fat -97.3%

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.