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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.
Peanut butter
Peanut butter
4
:
6
Black turtle bean
Black turtle bean
Contains more Zinc +14.1%
Contains more Manganese +66.5%
Contains more Selenium +28.1%
Contains more Calcium +226.5%
Contains more Iron +400%
Contains more Phosphorus +31.3%
Contains more Potassium +168.8%
Contains less Sodium -47.1%
Contains more Copper +137%
Equal in Magnesium - 160
Peanut butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Contains more Zinc +14.1%
Contains more Manganese +66.5%
Contains more Selenium +28.1%
Contains more Calcium +226.5%
Contains more Iron +400%
Contains more Phosphorus +31.3%
Contains more Potassium +168.8%
Contains less Sodium -47.1%
Contains more Copper +137%
Equal in Magnesium - 160

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.
Peanut butter
Peanut butter
4
:
5
Black turtle bean
Black turtle bean
Contains more Vitamin E +4233.3%
Contains more Vitamin B3 +570.7%
Contains more Vitamin B5 +26.5%
Contains more Vitamin B6 +54.2%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +500%
Contains more Folate +410.3%
Contains more Vitamin K +1766.7%
Equal in Vitamin B2 - 0.193
Peanut butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Contains more Vitamin E +4233.3%
Contains more Vitamin B3 +570.7%
Contains more Vitamin B5 +26.5%
Contains more Vitamin B6 +54.2%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +500%
Contains more Folate +410.3%
Contains more Vitamin K +1766.7%
Equal in Vitamin B2 - 0.193

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut butter
Peanut butter
2
:
3
Black turtle bean
Black turtle bean
Contains more Fats +5606.7%
Contains more Carbs +183.5%
Contains more Water +794.3%
Contains more Other +24.6%
Equal in Protein - 21.25
Peanut butter
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Black turtle bean
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 Fats +5606.7%
Contains more Carbs +183.5%
Contains more Water +794.3%
Contains more Other +24.6%
Equal in Protein - 21.25

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut butter
Peanut butter
2
:
1
Black turtle bean
Black turtle bean
Contains more Monounsaturated Fat +33157.7%
Contains more Polyunsaturated fat +3139%
Contains less Saturated Fat -97.8%
Peanut butter
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Black turtle bean
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Contains more Monounsaturated Fat +33157.7%
Contains more Polyunsaturated fat +3139%
Contains less Saturated 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
Net carbs 17.31g 47.75g Black turtle bean
Protein 22.21g 21.25g Peanut butter
Fats 51.36g 0.9g Peanut butter
Carbs 22.31g 63.25g Black turtle bean
Calories 598kcal 339kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 10.49g 2.12g Black turtle bean
Fiber 5g 15.5g Black turtle bean
Calcium 49mg 160mg Black turtle bean
Iron 1.74mg 8.7mg Black turtle bean
Magnesium 168mg 160mg Peanut butter
Phosphorus 335mg 440mg Black turtle bean
Potassium 558mg 1500mg Black turtle bean
Sodium 17mg 9mg Black turtle bean
Zinc 2.51mg 2.2mg Peanut butter
Copper 0.422mg 1mg Black turtle bean
Manganese 1.665mg 1mg Peanut butter
Selenium 4.1µg 3.2µg Peanut butter
Vitamin A 0IU 17IU Black turtle bean
Vitamin E 9.1mg 0.21mg 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
Folate 87µg 444µg Black turtle bean
Vitamin K 0.3µg 5.6µg Black turtle bean
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
Trans Fat 0.075g 0g Black turtle bean
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
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter Black turtle bean
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
62%
Peanut butter
65%
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.