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Black turtle bean vs Rye - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Rye
Rye contains less Sugars (difference - 1.14g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.035g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.2)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 15)
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)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Black turtle bean Rye
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Black turtle bean Rye
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
28
Black turtle bean
25
Rye
Mineral Summary Score
96
Black turtle bean
48
Rye

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Rye
Contains more Iron +230.8%
Contains more Calcium +566.7%
Contains more Potassium +194.1%
Contains more Magnesium +45.5%
Contains more Copper +172.5%
Contains more Phosphorus +32.5%
Contains more Zinc +20.5%
Contains less Sodium -77.8%
Contains more Iron +230.8%
Contains more Calcium +566.7%
Contains more Potassium +194.1%
Contains more Magnesium +45.5%
Contains more Copper +172.5%
Contains more Phosphorus +32.5%
Contains more Zinc +20.5%
Contains less Sodium -77.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Rye
Contains more Vitamin A +54.5%
Contains more Vitamin B1 +184.8%
Contains more Vitamin E +304.8%
Contains more Vitamin B2 +30.1%
Contains more Vitamin B3 +118.4%
Contains more Vitamin B5 +62%
Equal in Vitamin B6 - 0.294
Equal in Vitamin K - 5.9
Contains more Vitamin A +54.5%
Contains more Vitamin B1 +184.8%
Contains more Vitamin E +304.8%
Contains more Vitamin B2 +30.1%
Contains more Vitamin B3 +118.4%
Contains more Vitamin B5 +62%
Equal in Vitamin B6 - 0.294
Equal in Vitamin K - 5.9

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
128%
Black turtle bean
62%
Rye
Carbohydrates
63%
Black turtle bean
76%
Rye
Fats
4%
Black turtle bean
8%
Rye

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Black turtle bean Rye Opinion
Calories 339 338 Black turtle bean
Protein 21.25 10.34 Black turtle bean
Fats 0.9 1.63 Rye
Vitamin C 0 0
Carbs 63.25 75.86 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 8.7 2.63 Black turtle bean
Calcium 160 24 Black turtle bean
Potassium 1500 510 Black turtle bean
Magnesium 160 110 Black turtle bean
Sugars 2.12 0.98 Black turtle bean
Fiber 15.5 15.1 Black turtle bean
Copper 1 0.367 Black turtle bean
Zinc 2.2 2.65 Rye
Starch
Phosphorus 440 332 Black turtle bean
Sodium 9 2 Rye
Vitamin A 17 11 Black turtle bean
Vitamin E 0.21 0.85 Rye
Vitamin D 0 0
Vitamin B1 0.9 0.316 Black turtle bean
Vitamin B2 0.193 0.251 Rye
Vitamin B3 1.955 4.27 Rye
Vitamin B5 0.899 1.456 Rye
Vitamin B6 0.286 0.294 Rye
Vitamin B12 0 0
Vitamin K 5.6 5.9 Rye
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.232 0.197 Rye
Monounsaturated Fat 0.078 0.208 Rye
Polyunsaturated fat 0.387 0.767 Rye
Tryptophan 0.252 0.108 Black turtle bean
Threonine 0.894 0.289 Black turtle bean
Isoleucine 0.938 0.208 Black turtle bean
Leucine 1.697 0.563 Black turtle bean
Lysine 1.459 0.286 Black turtle bean
Methionine 0.32 0.153 Black turtle bean
Phenylalanine 1.149 0.435 Black turtle bean
Valine 1.112 0.317 Black turtle bean
Histidine 0.592 0.189 Black turtle bean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.