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  6. Black turtle bean vs. Arborio rice

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 for 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.
  • Black turtle bean has a lower glycemic index (20) than arborio rice (69).

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +1900%
Contains more CalciumCalcium +15900%
Contains more PotassiumPotassium +5669.2%
Contains more IronIron +495.9%
Contains more CopperCopper +1288.9%
Contains more ZincZinc +450%
Contains more PhosphorusPhosphorus +1233.3%
Contains more ManganeseManganese +180.1%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +448.8%
Contains more Vitamin B2Vitamin B2 +1106.3%
Contains more Vitamin B3Vitamin B3 +30.9%
Contains more Vitamin B5Vitamin B5 +126.4%
Contains more Vitamin B6Vitamin B6 +384.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +652.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Arborio rice DV% diff.
Copper 1mg 0.072mg 103%
Folate 444µg 59µg 96%
Iron 8.7mg 1.46mg 91%
Fiber 15.5g 62%
Vitamin B1 0.9mg 0.164mg 61%
Phosphorus 440mg 33mg 58%
Potassium 1500mg 26mg 43%
Protein 21.25g 2.36g 38%
Magnesium 160mg 8mg 36%
Manganese 1mg 0.357mg 28%
Vitamin B6 0.286mg 0.059mg 17%
Calcium 160mg 1mg 16%
Zinc 2.2mg 0.4mg 16%
Vitamin B2 0.193mg 0.016mg 14%
Carbs 63.25g 28.73g 12%
Vitamin B5 0.899mg 0.397mg 10%
Calories 339kcal 130kcal 10%
Selenium 3.2µg 7.5µg 8%
Vitamin K 5.6µg 5%
Vitamin B3 1.955mg 1.493mg 3%
Polyunsaturated fat 0.387g 0.05g 2%
Fats 0.9g 0.19g 1%
Saturated fat 0.232g 0.051g 1%
Vitamin E 0.21mg 1%
Net carbs 47.75g 28.73g N/A
Sugar 2.12g N/A
Sodium 9mg 0mg 0%
Monounsaturated fat 0.078g 0.058g 0%
Tryptophan 0.252mg 0.027mg 0%
Threonine 0.894mg 0.084mg 0%
Isoleucine 0.938mg 0.102mg 0%
Leucine 1.697mg 0.195mg 0%
Lysine 1.459mg 0.085mg 0%
Methionine 0.32mg 0.056mg 0%
Phenylalanine 1.149mg 0.126mg 0%
Valine 1.112mg 0.144mg 0%
Histidine 0.592mg 0.056mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +800.4%
Contains more FatsFats +373.7%
Contains more CarbsCarbs +120.2%
Contains more OtherOther +1794.7%
Contains more WaterWater +523%

Fat Type Comparison

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

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.