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  6. Swiss cheese vs. Black turtle bean

Swiss cheese vs. Black turtle bean — In-Depth Nutrition Comparison

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What are the main differences between Swiss cheese and black turtle bean?

  • Swiss cheese is richer in vitamin B12, calcium, and selenium, yet black turtle bean is richer in folate, iron, copper, vitamin B1, fiber, and manganese.
  • Swiss cheese's daily need coverage for vitamin B12 is 128% higher.
  • Swiss cheese has 79 times more saturated fat than black turtle bean. Swiss cheese has 18.227g of saturated fat, while black turtle bean has 0.232g.

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

Infographic

Swiss cheese 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
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 +456.3%
Contains more ZincZinc +98.6%
Contains more PhosphorusPhosphorus +30.5%
Contains more SeleniumSelenium +837.5%
Contains more MagnesiumMagnesium +384.8%
Contains more PotassiumPotassium +1983.3%
Contains more IronIron +6592.3%
Contains more CopperCopper +2027.7%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +3746.2%

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
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 +185.7%
Contains more Vitamin B2Vitamin B2 +56.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +8081.8%
Contains more Vitamin B3Vitamin B3 +2954.7%
Contains more Vitamin B5Vitamin B5 +154.7%
Contains more Vitamin B6Vitamin B6 +302.8%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +4340%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Swiss cheese Black turtle bean DV% diff.
Vitamin B12 3.06µg 0µg 128%
Folate 10µg 444µg 109%
Iron 0.13mg 8.7mg 107%
Copper 0.047mg 1mg 106%
Saturated fat 18.227g 0.232g 82%
Vitamin B1 0.011mg 0.9mg 74%
Calcium 890mg 160mg 73%
Fiber 0g 15.5g 62%
Selenium 30µg 3.2µg 49%
Fats 30.99g 0.9g 46%
Potassium 72mg 1500mg 42%
Manganese 0.026mg 1mg 42%
Vitamin A 288µg 0µg 32%
Cholesterol 93mg 0mg 31%
Magnesium 33mg 160mg 30%
Carbs 1.44g 63.25g 21%
Monounsaturated fat 8.046g 0.078g 20%
Zinc 4.37mg 2.2mg 20%
Phosphorus 574mg 440mg 19%
Vitamin B6 0.071mg 0.286mg 17%
Vitamin B3 0.064mg 1.955mg 12%
Vitamin B5 0.353mg 0.899mg 11%
Protein 26.96g 21.25g 11%
Sodium 187mg 9mg 8%
Vitamin B2 0.302mg 0.193mg 8%
Polyunsaturated fat 1.341g 0.387g 6%
Vitamin K 1.4µg 5.6µg 4%
Choline 15.5mg 3%
Calories 393kcal 339kcal 3%
Vitamin E 0.6mg 0.21mg 3%
Net carbs 1.44g 47.75g N/A
Sugar 0g 2.12g N/A
Trans fat 0.987g 0g N/A
Tryptophan 0.401mg 0.252mg 0%
Threonine 1.038mg 0.894mg 0%
Isoleucine 1.537mg 0.938mg 0%
Leucine 2.959mg 1.697mg 0%
Lysine 2.585mg 1.459mg 0%
Methionine 0.784mg 0.32mg 0%
Phenylalanine 1.662mg 1.149mg 0%
Valine 2.139mg 1.112mg 0%
Histidine 1.065mg 0.592mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.018g 0g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 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 +26.9%
Contains more FatsFats +3343.3%
Contains more WaterWater +242.1%
Contains more CarbsCarbs +4292.4%
Contains more OtherOther +20.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 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 +10215.4%
Contains more Poly. FatPolyunsaturated fat +246.5%
Contains less Sat. FatSaturated fat -98.7%

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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.