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  6. Black turtle bean vs. Cheese

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

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A recap on the differences between black turtle bean and cheese

  • Black turtle bean is higher in copper, iron, folate, vitamin B1, and fiber, yet cheese is higher in calcium, fats, selenium, and vitamin B12.
  • Black turtle bean covers your daily copper needs 108% more than cheese.
  • The amount of saturated fat in black turtle bean is lower.
  • The glycemic index of cheese is lower.

Food varieties used in this article are Beans, black turtle, mature seeds, raw and Cheese, cheddar.

Infographic

Black turtle bean vs Cheese infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Cheese
Cheese
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more MagnesiumMagnesium +492.6%
Contains more PotassiumPotassium +1873.7%
Contains more IronIron +6114.3%
Contains more CopperCopper +3233.3%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +3603.7%
Contains more CalciumCalcium +343.8%
Contains more ZincZinc +65.5%
Contains more SeleniumSelenium +790.6%
~equal in Phosphorus ~455mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 4.2% 225% 45% 37% 54% 66% 0% 14% 333%
Cheese
Cheese
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Contains more Vitamin B1Vitamin B1 +3003.4%
Contains more Vitamin B3Vitamin B3 +3213.6%
Contains more Vitamin B5Vitamin B5 +119.3%
Contains more Vitamin B6Vitamin B6 +333.3%
Contains more Vitamin KVitamin K +133.3%
Contains more FolateFolate +1544.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +238.1%
Contains more Vitamin B2Vitamin B2 +121.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Cheese DV% diff.
Copper 1mg 0.03mg 108%
Iron 8.7mg 0.14mg 107%
Folate 444µg 27µg 104%
Saturated fat 0.232g 18.867g 85%
Vitamin B1 0.9mg 0.029mg 73%
Fiber 15.5g 0g 62%
Calcium 160mg 710mg 55%
Fats 0.9g 33.31g 50%
Selenium 3.2µg 28.5µg 46%
Vitamin B12 0µg 1.1µg 46%
Potassium 1500mg 76mg 42%
Manganese 1mg 0.027mg 42%
Vitamin A 0µg 330µg 37%
Cholesterol 0mg 99mg 33%
Magnesium 160mg 27mg 32%
Sodium 9mg 653mg 28%
Monounsaturated fat 0.078g 9.246g 23%
Carbs 63.25g 3.09g 20%
Vitamin B2 0.193mg 0.428mg 18%
Vitamin B6 0.286mg 0.066mg 17%
Zinc 2.2mg 3.64mg 13%
Vitamin B3 1.955mg 0.059mg 12%
Vitamin B5 0.899mg 0.41mg 10%
Polyunsaturated fat 0.387g 1.421g 7%
Calories 339kcal 404kcal 3%
Protein 21.25g 22.87g 3%
Vitamin D* 0 IU 24 IU 3%
Vitamin D 0µg 0.6µg 3%
Vitamin E 0.21mg 0.71mg 3%
Vitamin K 5.6µg 2.4µg 3%
Choline 16.5mg 3%
Phosphorus 440mg 455mg 2%
Protein per 100 calories 6.3g 5.7g N/A
Calories per 10 g protein 160kcal 177kcal N/A
Weight per 100 calories 29g 25g N/A
Unsaturated / Saturated Fat ratio 2 0.57 N/A
Net carbs 47.75g 3.09g N/A
Sugar 2.12g 0.48g N/A
Trans fat 0g 0.917g N/A
Tryptophan 0.252mg 0.547mg 0%
Threonine 0.894mg 1.044mg 0%
Isoleucine 0.938mg 1.206mg 0%
Leucine 1.697mg 1.939mg 0%
Lysine 1.459mg 1.025mg 0%
Methionine 0.32mg 0.547mg 0%
Phenylalanine 1.149mg 1.074mg 0%
Valine 1.112mg 1.404mg 0%
Histidine 0.592mg 0.547mg 0%
Omega-3 (EPA) 0g 0.01g N/A
Omega-3 (DHA) 0g 0.001g N/A
Omega-3 (DPA) 0g 0.017g N/A
Omega-6 (Eicosadienoic acid) 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more CarbsCarbs +1946.9%
Contains more FatsFats +3601.1%
Contains more WaterWater +236.5%
~equal in Protein ~22.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +11753.8%
Contains more Poly. FatPolyunsaturated fat +267.2%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.