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  6. Walnut vs. Black turtle bean

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

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Differences between walnut and black turtle bean

  • Walnut has more manganese, copper, and vitamin B6, while black turtle bean has more folate, iron, vitamin B1, fiber, potassium, and phosphorus.
  • Walnut's daily need coverage for manganese is 105% higher.
  • Black turtle bean contains 26 times less saturated fat than walnut. Walnut contains 6.126g of saturated fat, while black turtle bean contains 0.232g.
  • Walnut has a lower glycemic index. The glycemic index of walnut is 0, while the glycemic index of black turtle bean is 20.

The food types used in this comparison are Nuts, walnuts, english and Beans, black turtle, mature seeds, raw.

Infographic

Walnut 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
Walnut
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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 CopperCopper +58.6%
Contains more ZincZinc +40.5%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +241.4%
Contains more SeleniumSelenium +53.1%
Contains more CalciumCalcium +63.3%
Contains more PotassiumPotassium +240.1%
Contains more IronIron +199%
Contains more PhosphorusPhosphorus +27.2%
~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.
Walnut
Walnut
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin B6Vitamin B6 +87.8%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +163.9%
Contains more Vitamin B2Vitamin B2 +28.7%
Contains more Vitamin B3Vitamin B3 +73.8%
Contains more Vitamin B5Vitamin B5 +57.7%
Contains more Vitamin KVitamin K +107.4%
Contains more FolateFolate +353.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Walnut Black turtle bean DV% diff.
Polyunsaturated fat 47.174g 0.387g 312%
Manganese 3.414mg 1mg 105%
Fats 65.21g 0.9g 99%
Folate 98µg 444µg 87%
Iron 2.91mg 8.7mg 72%
Copper 1.586mg 1mg 65%
Vitamin B1 0.341mg 0.9mg 47%
Fiber 6.7g 15.5g 35%
Potassium 441mg 1500mg 31%
Saturated fat 6.126g 0.232g 27%
Monounsaturated fat 8.933g 0.078g 22%
Vitamin B6 0.537mg 0.286mg 19%
Carbs 13.71g 63.25g 17%
Calories 654kcal 339kcal 16%
Phosphorus 346mg 440mg 13%
Protein 15.23g 21.25g 12%
Zinc 3.09mg 2.2mg 8%
Choline 39.2mg 7%
Vitamin B5 0.57mg 0.899mg 7%
Calcium 98mg 160mg 6%
Vitamin B3 1.125mg 1.955mg 5%
Vitamin E 0.7mg 0.21mg 3%
Selenium 4.9µg 3.2µg 3%
Vitamin B2 0.15mg 0.193mg 3%
Vitamin K 2.7µg 5.6µg 2%
Vitamin C 1.3mg 0mg 1%
Net carbs 7.01g 47.75g N/A
Magnesium 158mg 160mg 0%
Sugar 2.61g 2.12g N/A
Starch 0.06g 0%
Sodium 2mg 9mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.17mg 0.252mg 0%
Threonine 0.596mg 0.894mg 0%
Isoleucine 0.625mg 0.938mg 0%
Leucine 1.17mg 1.697mg 0%
Lysine 0.424mg 1.459mg 0%
Methionine 0.236mg 0.32mg 0%
Phenylalanine 0.711mg 1.149mg 0%
Valine 0.753mg 1.112mg 0%
Histidine 0.391mg 0.592mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
1
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 +7145.6%
Contains more ProteinProtein +39.5%
Contains more CarbsCarbs +361.3%
Contains more WaterWater +170.3%
Contains more OtherOther +102.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 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 +11352.6%
Contains more Poly. FatPolyunsaturated fat +12089.7%
Contains less Sat. FatSaturated fat -96.2%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.