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  6. Peanut butter vs. Black turtle bean

Peanut butter vs. Black turtle bean — In-Depth Nutrition Comparison

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The main differences between Peanut butter and Black turtle bean

  • Peanut butter is richer in Vitamin B3, Vitamin E , and Manganese, yet Black turtle bean is richer in Folate, Iron, Copper, Vitamin B1, Fiber, and Potassium.
  • Daily need coverage for Folate from Black turtle bean is 89% higher.
  • Peanut butter contains 45 times more Saturated Fat than Black turtle bean. Peanut butter contains 10.325g of Saturated Fat, while Black turtle bean contains 0.232g.

Food types used in this article are Peanut butter, smooth style, without salt and Beans, black turtle, mature seeds, raw.

Infographic

Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
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 ZincZinc +14.1%
Contains more ManganeseManganese +66.5%
Contains more SeleniumSelenium +28.1%
Contains more CalciumCalcium +226.5%
Contains more PotassiumPotassium +168.8%
Contains more IronIron +400%
Contains more CopperCopper +137%
Contains more PhosphorusPhosphorus +31.3%
Contains less SodiumSodium -47.1%
~equal in Magnesium ~160mg

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% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
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 E Vitamin E +4233.3%
Contains more Vitamin B3Vitamin B3 +570.7%
Contains more Vitamin B5Vitamin B5 +26.5%
Contains more Vitamin B6Vitamin B6 +54.2%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin KVitamin K +1766.7%
Contains more FolateFolate +410.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.193mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 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 +5606.7%
Contains more CarbsCarbs +183.5%
Contains more WaterWater +794.3%
Contains more OtherOther +24.6%
~equal in Protein ~21.25g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated Fat: Sat. Fat 10.325 g
Monounsaturated Fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 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 +33157.7%
Contains more Poly. FatPolyunsaturated fat +3139%
Contains less Sat. FatSaturated Fat -97.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut butter Black turtle bean Opinion
Calories 598kcal 339kcal Peanut butter
Protein 22.21g 21.25g Peanut butter
Fats 51.36g 0.9g Peanut butter
Net carbs 17.31g 47.75g Black turtle bean
Carbs 22.31g 63.25g Black turtle bean
Magnesium 168mg 160mg Peanut butter
Calcium 49mg 160mg Black turtle bean
Potassium 558mg 1500mg Black turtle bean
Iron 1.74mg 8.7mg Black turtle bean
Sugar 10.49g 2.12g Black turtle bean
Fiber 5g 15.5g Black turtle bean
Copper 0.422mg 1mg Black turtle bean
Zinc 2.51mg 2.2mg Peanut butter
Starch 3.56g Peanut butter
Phosphorus 335mg 440mg Black turtle bean
Sodium 17mg 9mg Black turtle bean
Vitamin A 0IU 17IU Black turtle bean
Vitamin E 9.1mg 0.21mg Peanut butter
Manganese 1.665mg 1mg Peanut butter
Selenium 4.1µg 3.2µg Peanut butter
Vitamin B1 0.15mg 0.9mg Black turtle bean
Vitamin B2 0.192mg 0.193mg Black turtle bean
Vitamin B3 13.112mg 1.955mg Peanut butter
Vitamin B5 1.137mg 0.899mg Peanut butter
Vitamin B6 0.441mg 0.286mg Peanut butter
Vitamin K 0.3µg 5.6µg Black turtle bean
Folate 87µg 444µg Black turtle bean
Trans Fat 0.075g 0g Black turtle bean
Choline 63mg Peanut butter
Saturated Fat 10.325g 0.232g Black turtle bean
Monounsaturated Fat 25.941g 0.078g Peanut butter
Polyunsaturated fat 12.535g 0.387g Peanut butter
Tryptophan 0.231mg 0.252mg Black turtle bean
Threonine 0.525mg 0.894mg Black turtle bean
Isoleucine 0.616mg 0.938mg Black turtle bean
Leucine 1.546mg 1.697mg Black turtle bean
Lysine 0.681mg 1.459mg Black turtle bean
Methionine 0.265mg 0.32mg Black turtle bean
Phenylalanine 1.202mg 1.149mg Peanut butter
Valine 0.782mg 1.112mg Black turtle bean
Histidine 0.557mg 0.592mg Black turtle bean
Fructose 0.12g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter 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
60%
Peanut butter
60%
Black turtle bean
Minerals Daily Need Coverage Score
84%
Peanut butter
135%
Black turtle bean

Comparison summary

Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 6)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 8.37g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 10.093g)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.