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

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How are Black turtle bean and Arborio rice different?

  • Black turtle bean has more Copper, Folate, Iron, Vitamin B1, Phosphorus, Potassium, Magnesium, Manganese, Vitamin B6, and Zinc than Arborio rice.
  • Daily need coverage for Copper from Black turtle bean is 103% higher.
  • Black turtle bean contains 58 times more Potassium than Arborio rice. While Black turtle bean contains 1500mg of Potassium, Arborio rice contains only 26mg.

Beans, black turtle, mature seeds, raw and Rice, white, short-grain, enriched, cooked are the varieties used in this article.

Infographic

Black turtle bean vs Arborio rice 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.
Contains more Calcium +15900%
Contains more Iron +495.9%
Contains more Magnesium +1900%
Contains more Phosphorus +1233.3%
Contains more Potassium +5669.2%
Contains more Zinc +450%
Contains more Copper +1288.9%
Contains more Manganese +180.1%
Contains less Sodium -100%
Contains more Selenium +134.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Contains more Calcium +15900%
Contains more Iron +495.9%
Contains more Magnesium +1900%
Contains more Phosphorus +1233.3%
Contains more Potassium +5669.2%
Contains more Zinc +450%
Contains more Copper +1288.9%
Contains more Manganese +180.1%
Contains less Sodium -100%
Contains more Selenium +134.4%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +448.8%
Contains more Vitamin B2 +1106.3%
Contains more Vitamin B3 +30.9%
Contains more Vitamin B5 +126.4%
Contains more Vitamin B6 +384.7%
Contains more Folate +652.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
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%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +448.8%
Contains more Vitamin B2 +1106.3%
Contains more Vitamin B3 +30.9%
Contains more Vitamin B5 +126.4%
Contains more Vitamin B6 +384.7%
Contains more Folate +652.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +800.4%
Contains more Fats +373.7%
Contains more Carbs +120.2%
Contains more Other +1794.7%
Contains more Water +523%
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more Protein +800.4%
Contains more Fats +373.7%
Contains more Carbs +120.2%
Contains more Other +1794.7%
Contains more Water +523%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +34.5%
Contains more Polyunsaturated fat +674%
Contains less Saturated Fat -78%
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +34.5%
Contains more Polyunsaturated fat +674%
Contains less Saturated Fat -78%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle bean Arborio rice
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 Black turtle bean Arborio rice Opinion
Net carbs 47.75g 28.73g Black turtle bean
Protein 21.25g 2.36g Black turtle bean
Fats 0.9g 0.19g Black turtle bean
Carbs 63.25g 28.73g Black turtle bean
Calories 339kcal 130kcal Black turtle bean
Sugar 2.12g Arborio rice
Fiber 15.5g Black turtle bean
Calcium 160mg 1mg Black turtle bean
Iron 8.7mg 1.46mg Black turtle bean
Magnesium 160mg 8mg Black turtle bean
Phosphorus 440mg 33mg Black turtle bean
Potassium 1500mg 26mg Black turtle bean
Sodium 9mg 0mg Arborio rice
Zinc 2.2mg 0.4mg Black turtle bean
Copper 1mg 0.072mg Black turtle bean
Manganese 1mg 0.357mg Black turtle bean
Selenium 3.2µg 7.5µg Arborio rice
Vitamin A 17IU 0IU Black turtle bean
Vitamin E 0.21mg Black turtle bean
Vitamin B1 0.9mg 0.164mg Black turtle bean
Vitamin B2 0.193mg 0.016mg Black turtle bean
Vitamin B3 1.955mg 1.493mg Black turtle bean
Vitamin B5 0.899mg 0.397mg Black turtle bean
Vitamin B6 0.286mg 0.059mg Black turtle bean
Folate 444µg 59µg Black turtle bean
Vitamin K 5.6µg Black turtle bean
Tryptophan 0.252mg 0.027mg Black turtle bean
Threonine 0.894mg 0.084mg Black turtle bean
Isoleucine 0.938mg 0.102mg Black turtle bean
Leucine 1.697mg 0.195mg Black turtle bean
Lysine 1.459mg 0.085mg Black turtle bean
Methionine 0.32mg 0.056mg Black turtle bean
Phenylalanine 1.149mg 0.126mg Black turtle bean
Valine 1.112mg 0.144mg Black turtle bean
Histidine 0.592mg 0.056mg Black turtle bean
Saturated Fat 0.232g 0.051g Arborio rice
Monounsaturated Fat 0.078g 0.058g Black turtle bean
Polyunsaturated fat 0.387g 0.05g Black turtle bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Arborio rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
65%
Black turtle bean
13%
Arborio rice
Minerals Daily Need Coverage Score
135%
Black turtle bean
20%
Arborio rice

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 - 2.12g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.181g)
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

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.