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  6. Brown rice vs. Black turtle bean

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

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The main differences between Brown rice and Black turtle bean

  • Brown rice is richer in Manganese, Vitamin B3, and Selenium, yet Black turtle bean is richer in Iron, Fiber, Folate, Copper, Potassium, Phosphorus, and Calcium.
  • Daily need coverage for Iron from Black turtle bean is 29% higher.
  • Brown rice contains 5 times more Vitamin B3 than Black turtle bean. Brown rice contains 2.561mg of Vitamin B3, while Black turtle bean contains 0.527mg.

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

Infographic

Brown rice 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.
Brown rice
Brown rice
2
:
8
Black turtle bean
Black turtle bean
Contains more Manganese +197.9%
Contains more Selenium +383.3%
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%
Equal in Zinc - 0.76
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Contains more Manganese +197.9%
Contains more Selenium +383.3%
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%
Equal in Zinc - 0.76

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.
Brown rice
Brown rice
4
:
5
Black turtle bean
Black turtle bean
Contains more Vitamin B2 +23.2%
Contains more Vitamin B3 +386%
Contains more Vitamin B5 +46.2%
Contains more Vitamin B6 +59.7%
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%
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%
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%
Contains more Vitamin B2 +23.2%
Contains more Vitamin B3 +386%
Contains more Vitamin B5 +46.2%
Contains more Vitamin B6 +59.7%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
3
:
2
Black turtle bean
Black turtle bean
Contains more Fats +177.1%
Contains more Protein +198.5%
Contains more Other +213.6%
Equal in Carbs - 24.35
Equal in Water - 65.74
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
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
Contains more Fats +177.1%
Contains more Protein +198.5%
Contains more Other +213.6%
Equal in Carbs - 24.35
Equal in Water - 65.74

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brown rice Black turtle bean
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 Brown rice Black turtle bean Opinion
Net carbs 23.98g 16.05g Brown rice
Protein 2.74g 8.18g Black turtle bean
Fats 0.97g 0.35g Brown rice
Carbs 25.58g 24.35g Brown rice
Calories 123kcal 130kcal Black turtle bean
Starch 24.79g Brown rice
Sugar 0.24g 0.32g Brown rice
Fiber 1.6g 8.3g Black turtle bean
Calcium 3mg 55mg Black turtle bean
Iron 0.56mg 2.85mg Black turtle bean
Magnesium 39mg 49mg Black turtle bean
Phosphorus 103mg 152mg Black turtle bean
Potassium 86mg 433mg Black turtle bean
Sodium 4mg 3mg Black turtle bean
Zinc 0.71mg 0.76mg Black turtle bean
Copper 0.106mg 0.269mg Black turtle bean
Manganese 0.974mg 0.327mg Brown rice
Selenium 5.8µg 1.2µg Brown rice
Vitamin A 0IU 6IU Black turtle bean
Vitamin E 0.17mg 0.87mg Black turtle bean
Vitamin B1 0.178mg 0.225mg Black turtle bean
Vitamin B2 0.069mg 0.056mg Brown rice
Vitamin B3 2.561mg 0.527mg Brown rice
Vitamin B5 0.38mg 0.26mg Brown rice
Vitamin B6 0.123mg 0.077mg Brown rice
Folate 9µg 86µg Black turtle bean
Vitamin K 0.2µg 3.3µg Black turtle bean
Tryptophan 0.033mg 0.097mg Black turtle bean
Threonine 0.095mg 0.344mg Black turtle bean
Isoleucine 0.109mg 0.361mg Black turtle bean
Leucine 0.214mg 0.653mg Black turtle bean
Lysine 0.099mg 0.562mg Black turtle bean
Methionine 0.058mg 0.123mg Black turtle bean
Phenylalanine 0.133mg 0.442mg Black turtle bean
Valine 0.151mg 0.428mg Black turtle bean
Histidine 0.066mg 0.228mg Black turtle bean
Saturated Fat 0.26g 0.089g Black turtle bean
Monounsaturated Fat 0.369g 0.03g Brown rice
Polyunsaturated fat 0.366g 0.149g 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
Brown rice Black turtle bean
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
14%
Brown rice
17%
Black turtle bean
Minerals Daily Need Coverage Score
32%
Brown rice
42%
Black turtle bean

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