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  6. Walnut oil vs. Black turtle bean

Walnut oil vs. Black turtle bean — In-Depth Nutrition Comparison

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The main differences between Walnut oil and Black turtle bean

  • Black turtle bean is richer than Walnut oil in Copper, Folate, Iron, Vitamin B1, Phosphorus, Fiber, Potassium, Magnesium, and Vitamin B6.
  • Daily need coverage for Copper from Black turtle bean is 111% higher.
  • Walnut oil contains 39 times more Saturated Fat than Black turtle bean. Walnut oil contains 9.1g of Saturated Fat, while Black turtle bean contains 0.232g.

Food types used in this article are Oil, walnut and Beans, black turtle, mature seeds, raw.

Infographic

Walnut oil 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.
Walnut oil
Walnut oil
1
:
9
Black turtle bean
Black turtle bean
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Walnut oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%

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.
Walnut oil
Walnut oil
2
:
7
Black turtle bean
Black turtle bean
Contains more Vitamin E +90.5%
Contains more Vitamin K +167.9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Walnut oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 0% 0% 0% 0% 0% 0% 0% 38%
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 +90.5%
Contains more Vitamin K +167.9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut oil
Walnut oil
1
:
4
Black turtle bean
Black turtle bean
Contains more Fats +11011.1%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Walnut oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 +11011.1%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut oil
Walnut oil
2
:
1
Black turtle bean
Black turtle bean
Contains more Monounsaturated Fat +29130.8%
Contains more Polyunsaturated fat +16256.6%
Contains less Saturated Fat -97.5%
Walnut oil
10% 24% 66%
Saturated Fat: 9.1 g
Monounsaturated Fat: 22.8 g
Polyunsaturated fat: 63.3 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 +29130.8%
Contains more Polyunsaturated fat +16256.6%
Contains less Saturated Fat -97.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut oil Black turtle bean Opinion
Net carbs 0g 47.75g Black turtle bean
Protein 0g 21.25g Black turtle bean
Fats 100g 0.9g Walnut oil
Carbs 0g 63.25g Black turtle bean
Calories 884kcal 339kcal Walnut oil
Sugar 0g 2.12g Walnut oil
Fiber 0g 15.5g Black turtle bean
Calcium 0mg 160mg Black turtle bean
Iron 0mg 8.7mg Black turtle bean
Magnesium 0mg 160mg Black turtle bean
Phosphorus 0mg 440mg Black turtle bean
Potassium 0mg 1500mg Black turtle bean
Sodium 0mg 9mg Walnut oil
Zinc 0mg 2.2mg Black turtle bean
Copper 0mg 1mg Black turtle bean
Manganese 1mg Black turtle bean
Selenium 0µg 3.2µg Black turtle bean
Vitamin A 0IU 17IU Black turtle bean
Vitamin E 0.4mg 0.21mg Walnut oil
Vitamin B1 0mg 0.9mg Black turtle bean
Vitamin B2 0mg 0.193mg Black turtle bean
Vitamin B3 0mg 1.955mg Black turtle bean
Vitamin B5 0mg 0.899mg Black turtle bean
Vitamin B6 0mg 0.286mg Black turtle bean
Folate 0µg 444µg Black turtle bean
Vitamin K 15µg 5.6µg Walnut oil
Tryptophan 0mg 0.252mg Black turtle bean
Threonine 0mg 0.894mg Black turtle bean
Isoleucine 0mg 0.938mg Black turtle bean
Leucine 0mg 1.697mg Black turtle bean
Lysine 0mg 1.459mg Black turtle bean
Methionine 0mg 0.32mg Black turtle bean
Phenylalanine 0mg 1.149mg Black turtle bean
Valine 0mg 1.112mg Black turtle bean
Histidine 0mg 0.592mg Black turtle bean
Saturated Fat 9.1g 0.232g Black turtle bean
Monounsaturated Fat 22.8g 0.078g Walnut oil
Polyunsaturated fat 63.3g 0.387g Walnut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut oil 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
4%
Walnut oil
65%
Black turtle bean
Minerals Daily Need Coverage Score
0%
Walnut oil
135%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 2.12g)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Walnut oil
Walnut oil is lower in glycemic index (difference - 20)
Which food is cheaper?
Walnut oil
Walnut oil is cheaper (difference - $1.6)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 8.868g)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Walnut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/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.