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Wild rice vs Black turtle bean - 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.
Wild rice Black turtle bean
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
Wild rice Black turtle bean
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
23
Wild rice
28
Black turtle bean
Mineral Summary Score
67
Wild rice
96
Black turtle bean

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 Magnesium +10.6%
Contains more Zinc +170.9%
Contains less Sodium -22.2%
Contains more Iron +343.9%
Contains more Calcium +661.9%
Contains more Potassium +251.3%
Contains more Copper +90.8%
Equal in Magnesium - 160
Equal in Phosphorus - 440
Contains more Magnesium +10.6%
Contains more Zinc +170.9%
Contains less Sodium -22.2%
Contains more Iron +343.9%
Contains more Calcium +661.9%
Contains more Potassium +251.3%
Contains more Copper +90.8%
Equal in Magnesium - 160
Equal in Phosphorus - 440

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 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%
Contains more Vitamin B1 +682.6%
Contains more Vitamin K +194.7%

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
88%
Wild rice
128%
Black turtle bean
Carbohydrates
75%
Wild rice
63%
Black turtle bean
Fats
5%
Wild rice
4%
Black turtle bean

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