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  6. Black turtle bean vs. Brown rice

Black turtle bean vs. Brown rice — In-Depth Nutrition Comparison

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The main differences between Black turtle bean and Brown rice

  • Black turtle bean is richer in Iron, Fiber, Folate, Copper, Potassium, Phosphorus, and Calcium, yet Brown rice is richer in Manganese, Vitamin B3, and Selenium.
  • Daily need coverage for Iron from Black turtle bean is 29% higher.
  • Black turtle bean contains 18 times more Calcium than Brown rice. Black turtle bean contains 55mg of Calcium, while Brown rice contains 3mg.

Food types used in this article are Beans, black turtle, mature seeds, cooked, boiled, without salt and Rice, brown, long-grain, cooked.

Infographic

Black turtle bean vs Brown rice 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.
Black turtle bean
Black turtle bean
8
:
2
Brown rice
Brown rice
Contains more Calcium +1733.3%
Contains more Iron +408.9%
Contains more Magnesium +25.6%
Contains more Phosphorus +47.6%
Contains more Potassium +403.5%
Contains less Sodium -25%
Contains more Copper +153.8%
Contains more Manganese +197.9%
Contains more Selenium +383.3%
Equal in Zinc - 0.71
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +1733.3%
Contains more Iron +408.9%
Contains more Magnesium +25.6%
Contains more Phosphorus +47.6%
Contains more Potassium +403.5%
Contains less Sodium -25%
Contains more Copper +153.8%
Contains more Manganese +197.9%
Contains more Selenium +383.3%
Equal in Zinc - 0.71

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.
Black turtle bean
Black turtle bean
5
:
4
Brown rice
Brown rice
Contains more Vitamin A +∞%
Contains more Vitamin E +411.8%
Contains more Vitamin B1 +26.4%
Contains more Folate +855.6%
Contains more Vitamin K +1550%
Contains more Vitamin B2 +23.2%
Contains more Vitamin B3 +386%
Contains more Vitamin B5 +46.2%
Contains more Vitamin B6 +59.7%
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 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +411.8%
Contains more Vitamin B1 +26.4%
Contains more Folate +855.6%
Contains more Vitamin K +1550%
Contains more Vitamin B2 +23.2%
Contains more Vitamin B3 +386%
Contains more Vitamin B5 +46.2%
Contains more Vitamin B6 +59.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black turtle bean
Black turtle bean
2
:
3
Brown rice
Brown rice
Contains more Protein +198.5%
Contains more Other +213.6%
Contains more Fats +177.1%
Equal in Carbs - 25.58
Equal in Water - 70.27
Black turtle bean
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Protein +198.5%
Contains more Other +213.6%
Contains more Fats +177.1%
Equal in Carbs - 25.58
Equal in Water - 70.27

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black turtle bean
Black turtle bean
1
:
2
Brown rice
Brown rice
Contains less Saturated Fat -65.8%
Contains more Monounsaturated Fat +1130%
Contains more Polyunsaturated fat +145.6%
Black turtle bean
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -65.8%
Contains more Monounsaturated Fat +1130%
Contains more Polyunsaturated fat +145.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Black turtle bean Brown rice Opinion
Net carbs 16.05g 23.98g Brown rice
Protein 8.18g 2.74g Black turtle bean
Fats 0.35g 0.97g Brown rice
Carbs 24.35g 25.58g Brown rice
Calories 130kcal 123kcal Black turtle bean
Starch 24.79g Brown rice
Sugar 0.32g 0.24g Brown rice
Fiber 8.3g 1.6g Black turtle bean
Calcium 55mg 3mg Black turtle bean
Iron 2.85mg 0.56mg Black turtle bean
Magnesium 49mg 39mg Black turtle bean
Phosphorus 152mg 103mg Black turtle bean
Potassium 433mg 86mg Black turtle bean
Sodium 3mg 4mg Black turtle bean
Zinc 0.76mg 0.71mg Black turtle bean
Copper 0.269mg 0.106mg Black turtle bean
Manganese 0.327mg 0.974mg Brown rice
Selenium 1.2µg 5.8µg Brown rice
Vitamin A 6IU 0IU Black turtle bean
Vitamin E 0.87mg 0.17mg Black turtle bean
Vitamin B1 0.225mg 0.178mg Black turtle bean
Vitamin B2 0.056mg 0.069mg Brown rice
Vitamin B3 0.527mg 2.561mg Brown rice
Vitamin B5 0.26mg 0.38mg Brown rice
Vitamin B6 0.077mg 0.123mg Brown rice
Folate 86µg 9µg Black turtle bean
Vitamin K 3.3µg 0.2µg Black turtle bean
Tryptophan 0.097mg 0.033mg Black turtle bean
Threonine 0.344mg 0.095mg Black turtle bean
Isoleucine 0.361mg 0.109mg Black turtle bean
Leucine 0.653mg 0.214mg Black turtle bean
Lysine 0.562mg 0.099mg Black turtle bean
Methionine 0.123mg 0.058mg Black turtle bean
Phenylalanine 0.442mg 0.133mg Black turtle bean
Valine 0.428mg 0.151mg Black turtle bean
Histidine 0.228mg 0.066mg Black turtle bean
Saturated Fat 0.089g 0.26g Black turtle bean
Monounsaturated Fat 0.03g 0.369g Brown rice
Polyunsaturated fat 0.149g 0.366g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Brown rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
17%
Black turtle bean
14%
Brown rice
Minerals Daily Need Coverage Score
42%
Black turtle bean
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.08g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.171g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 46)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $0.4)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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/175187/nutrients
  2. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.