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Black turtle bean vs Wild rice - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.076g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.6)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food contains less Sugars?
Black turtle bean
Black turtle bean contains less Sugars (difference - 0.38g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 26)
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 Wild rice
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugars 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 Wild rice
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
23
Wild rice
Mineral Summary Score
96
Black turtle bean
67
Wild rice

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
:
Contains more Iron +343.9%
Contains more Calcium +661.9%
Contains more Potassium +251.3%
Contains more Copper +90.8%
Contains more Magnesium +10.6%
Contains more Zinc +170.9%
Contains less Sodium -22.2%
Equal in Phosphorus - 433
Contains more Iron +343.9%
Contains more Calcium +661.9%
Contains more Potassium +251.3%
Contains more Copper +90.8%
Contains more Magnesium +10.6%
Contains more Zinc +170.9%
Contains less Sodium -22.2%
Equal in Phosphorus - 433

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
:
Contains more Vitamin B1 +682.6%
Contains more Vitamin K +194.7%
Contains more Vitamin A +11.8%
Contains more Vitamin E +290.5%
Contains more Vitamin B2 +35.8%
Contains more Vitamin B3 +244.4%
Contains more Vitamin B5 +19.5%
Contains more Vitamin B6 +36.7%
Contains more Vitamin B1 +682.6%
Contains more Vitamin K +194.7%
Contains more Vitamin A +11.8%
Contains more Vitamin E +290.5%
Contains more Vitamin B2 +35.8%
Contains more Vitamin B3 +244.4%
Contains more Vitamin B5 +19.5%
Contains more Vitamin B6 +36.7%

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
88%
Wild rice
Carbohydrates
63%
Black turtle bean
75%
Wild rice
Fats
4%
Black turtle bean
5%
Wild rice

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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 Wild rice Opinion
Calories 339 357 Wild rice
Protein 21.25 14.73 Black turtle bean
Fats 0.9 1.08 Wild rice
Vitamin C 0 0
Carbs 63.25 74.9 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 8.7 1.96 Black turtle bean
Calcium 160 21 Black turtle bean
Potassium 1500 427 Black turtle bean
Magnesium 160 177 Wild rice
Sugars 2.12 2.5 Wild rice
Fiber 15.5 6.2 Black turtle bean
Copper 1 0.524 Black turtle bean
Zinc 2.2 5.96 Wild rice
Starch
Phosphorus 440 433 Black turtle bean
Sodium 9 7 Wild rice
Vitamin A 17 19 Wild rice
Vitamin E 0.21 0.82 Wild rice
Vitamin D 0 0
Vitamin B1 0.9 0.115 Black turtle bean
Vitamin B2 0.193 0.262 Wild rice
Vitamin B3 1.955 6.733 Wild rice
Vitamin B5 0.899 1.074 Wild rice
Vitamin B6 0.286 0.391 Wild rice
Vitamin B12 0 0
Vitamin K 5.6 1.9 Black turtle bean
Folic acid (B9) 0 0
Trans Fat 0 Wild rice
Saturated Fat 0.232 0.156 Wild rice
Monounsaturated Fat 0.078 0.159 Wild rice
Polyunsaturated fat 0.387 0.676 Wild rice
Tryptophan 0.252 0.179 Black turtle bean
Threonine 0.894 0.469 Black turtle bean
Isoleucine 0.938 0.618 Black turtle bean
Leucine 1.697 1.018 Black turtle bean
Lysine 1.459 0.629 Black turtle bean
Methionine 0.32 0.438 Wild rice
Phenylalanine 1.149 0.721 Black turtle bean
Valine 1.112 0.858 Black turtle bean
Histidine 0.592 0.384 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.