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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 for 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% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin EVitamin 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 B1Vitamin B1 +500%
Contains more Vitamin KVitamin K +1766.7%
Contains more FolateFolate +410.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.193mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peanut butter Black turtle bean DV% diff.
Folate 87µg 444µg 89%
Iron 1.74mg 8.7mg 87%
Polyunsaturated fat 12.535g 0.387g 81%
Fats 51.36g 0.9g 78%
Vitamin B3 13.112mg 1.955mg 70%
Monounsaturated fat 25.941g 0.078g 65%
Copper 0.422mg 1mg 64%
Vitamin B1 0.15mg 0.9mg 63%
Vitamin E 9.1mg 0.21mg 59%
Saturated fat 10.325g 0.232g 46%
Fiber 5g 15.5g 42%
Manganese 1.665mg 1mg 29%
Potassium 558mg 1500mg 28%
Phosphorus 335mg 440mg 15%
Carbs 22.31g 63.25g 14%
Calories 598kcal 339kcal 13%
Vitamin B6 0.441mg 0.286mg 12%
Choline 63mg 11%
Calcium 49mg 160mg 11%
Vitamin B5 1.137mg 0.899mg 5%
Vitamin K 0.3µg 5.6µg 4%
Zinc 2.51mg 2.2mg 3%
Selenium 4.1µg 3.2µg 2%
Protein 22.21g 21.25g 2%
Magnesium 168mg 160mg 2%
Starch 3.56g 1%
Net carbs 17.31g 47.75g N/A
Sugar 10.49g 2.12g N/A
Sodium 17mg 9mg 0%
Vitamin B2 0.192mg 0.193mg 0%
Trans fat 0.075g 0g N/A
Tryptophan 0.231mg 0.252mg 0%
Threonine 0.525mg 0.894mg 0%
Isoleucine 0.616mg 0.938mg 0%
Leucine 1.546mg 1.697mg 0%
Lysine 0.681mg 1.459mg 0%
Methionine 0.265mg 0.32mg 0%
Phenylalanine 1.202mg 1.149mg 0%
Valine 0.782mg 1.112mg 0%
Histidine 0.557mg 0.592mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

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%

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.