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

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Significant differences between Arborio rice and Black turtle bean

  • Arborio rice has more Selenium, and Vitamin B3, however Black turtle bean is richer in Copper, Iron, Phosphorus, Potassium, Magnesium, Folate, Calcium, and Vitamin B1.
  • Black turtle bean covers your daily Copper needs 22% more than Arborio rice.
  • Black turtle bean has 6 times less Selenium than Arborio rice. Arborio rice has 7.5µg of Selenium, while Black turtle bean has 1.2µg.

Specific food types used in this comparison are Rice, white, short-grain, enriched, cooked and Beans, black turtle, mature seeds, cooked, boiled, without salt.

Infographic

Arborio rice vs Black turtle bean infographic
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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 less Sodium -100%
Contains more Calcium +5400%
Contains more Iron +95.2%
Contains more Magnesium +512.5%
Contains more Phosphorus +360.6%
Contains more Potassium +1565.4%
Contains more Zinc +90%
Contains more Copper +273.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 55% 6% 15% 3% 0% 11% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 107% 35% 66% 39% 1% 21% 90%
Contains less Sodium -100%
Contains more Calcium +5400%
Contains more Iron +95.2%
Contains more Magnesium +512.5%
Contains more Phosphorus +360.6%
Contains more Potassium +1565.4%
Contains more Zinc +90%
Contains more Copper +273.6%

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 B3 +183.3%
Contains more Vitamin B5 +52.7%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +37.2%
Contains more Vitamin B2 +250%
Contains more Vitamin B6 +30.5%
Contains more Folate +45.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
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 B3 +183.3%
Contains more Vitamin B5 +52.7%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +37.2%
Contains more Vitamin B2 +250%
Contains more Vitamin B6 +30.5%
Contains more Folate +45.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arborio rice Black turtle bean Opinion
Net carbs 28.73g 16.05g Arborio rice
Protein 2.36g 8.18g Black turtle bean
Fats 0.19g 0.35g Black turtle bean
Carbs 28.73g 24.35g Arborio rice
Calories 130kcal 130kcal
Starch g g
Fructose g g
Sugar g 0.32g Arborio rice
Fiber g 8.3g Black turtle bean
Calcium 1mg 55mg Black turtle bean
Iron 1.46mg 2.85mg Black turtle bean
Magnesium 8mg 49mg Black turtle bean
Phosphorus 33mg 152mg Black turtle bean
Potassium 26mg 433mg Black turtle bean
Sodium 0mg 3mg Arborio rice
Zinc 0.4mg 0.76mg Black turtle bean
Copper 0.072mg 0.269mg Black turtle bean
Vitamin A 0IU 6IU Black turtle bean
Vitamin E mg 0.87mg Black turtle bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.164mg 0.225mg Black turtle bean
Vitamin B2 0.016mg 0.056mg Black turtle bean
Vitamin B3 1.493mg 0.527mg Arborio rice
Vitamin B5 0.397mg 0.26mg Arborio rice
Vitamin B6 0.059mg 0.077mg Black turtle bean
Folate 59µg 86µg Black turtle bean
Vitamin B12 0µg 0µg
Vitamin K µg 3.3µg Black turtle bean
Tryptophan 0.027mg 0.097mg Black turtle bean
Threonine 0.084mg 0.344mg Black turtle bean
Isoleucine 0.102mg 0.361mg Black turtle bean
Leucine 0.195mg 0.653mg Black turtle bean
Lysine 0.085mg 0.562mg Black turtle bean
Methionine 0.056mg 0.123mg Black turtle bean
Phenylalanine 0.126mg 0.442mg Black turtle bean
Valine 0.144mg 0.428mg Black turtle bean
Histidine 0.056mg 0.228mg Black turtle bean
Cholesterol 0mg 0mg
Trans Fat g 0g Arborio rice
Saturated Fat 0.051g 0.089g Arborio rice
Monounsaturated Fat 0.058g 0.03g Arborio rice
Polyunsaturated fat 0.05g 0.149g Black turtle bean

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
13
Arborio rice
17
Black turtle bean
Mineral Summary Score
14
Arborio rice
47
Black turtle bean

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 food.
Protein
14%
Arborio rice
49%
Black turtle bean
Carbohydrates
29%
Arborio rice
24%
Black turtle bean
Fats
1%
Arborio rice
2%
Black turtle bean

Comparison summary

Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 49)
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.038g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.