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Black turtle bean vs. Oatmeal — In-Depth Nutrition Comparison

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How are Black turtle bean and Oatmeal different?

  • Black turtle bean is higher in Copper, Folate, Fiber, Vitamin B1, Phosphorus, Potassium, Iron, Magnesium, and Manganese, however, Oatmeal is richer in Vitamin A RAE.
  • Daily need coverage for Copper from Black turtle bean is 104% higher.
  • Black turtle bean contains 25 times more Potassium than Oatmeal. While Black turtle bean contains 1500mg of Potassium, Oatmeal contains only 61mg.

Beans, black turtle, mature seeds, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) are the varieties used in this article.

Infographic

Black turtle bean vs Oatmeal 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 +100%
Contains more Iron +46%
Contains more Magnesium +515.4%
Contains more Phosphorus +471.4%
Contains more Potassium +2359%
Contains less Sodium -81.6%
Contains more Zinc +254.8%
Contains more Copper +1415.2%
Contains more Manganese +79.2%
Contains more Selenium +56.3%
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 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Calcium +100%
Contains more Iron +46%
Contains more Magnesium +515.4%
Contains more Phosphorus +471.4%
Contains more Potassium +2359%
Contains less Sodium -81.6%
Contains more Zinc +254.8%
Contains more Copper +1415.2%
Contains more Manganese +79.2%
Contains more Selenium +56.3%

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 E +200%
Contains more Vitamin B1 +246.2%
Contains more Vitamin B5 +183.6%
Contains more Folate +909.1%
Contains more Vitamin K +1300%
Contains more Vitamin A +2447.1%
Contains more Vitamin B2 +11.4%
Contains more Vitamin B3 +54.7%
Equal in Vitamin B6 - 0.29
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 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin E +200%
Contains more Vitamin B1 +246.2%
Contains more Vitamin B5 +183.6%
Contains more Folate +909.1%
Contains more Vitamin K +1300%
Contains more Vitamin A +2447.1%
Contains more Vitamin B2 +11.4%
Contains more Vitamin B3 +54.7%
Equal in Vitamin B6 - 0.29

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +796.6%
Contains more Carbs +442%
Contains more Other +531.6%
Contains more Fats +51.1%
Contains more Water +663.9%
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Protein +796.6%
Contains more Carbs +442%
Contains more Other +531.6%
Contains more Fats +51.1%
Contains more Water +663.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +401.3%
Contains more Polyunsaturated fat +10.1%
Equal in Saturated Fat - 0.226
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains more Monounsaturated Fat +401.3%
Contains more Polyunsaturated fat +10.1%
Equal in Saturated Fat - 0.226

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 Oatmeal
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Oatmeal Opinion
Net carbs 47.75g 9.97g Black turtle bean
Protein 21.25g 2.37g Black turtle bean
Fats 0.9g 1.36g Oatmeal
Carbs 63.25g 11.67g Black turtle bean
Calories 339kcal 68kcal Black turtle bean
Starch 10.37g Oatmeal
Sugar 2.12g 0.46g Oatmeal
Fiber 15.5g 1.7g Black turtle bean
Calcium 160mg 80mg Black turtle bean
Iron 8.7mg 5.96mg Black turtle bean
Magnesium 160mg 26mg Black turtle bean
Phosphorus 440mg 77mg Black turtle bean
Potassium 1500mg 61mg Black turtle bean
Sodium 9mg 49mg Black turtle bean
Zinc 2.2mg 0.62mg Black turtle bean
Copper 1mg 0.066mg Black turtle bean
Manganese 1mg 0.558mg Black turtle bean
Selenium 3.2µg 5µg Oatmeal
Vitamin A 17IU 433IU Oatmeal
Vitamin A RAE 0µg 130µg Oatmeal
Vitamin E 0.21mg 0.07mg Black turtle bean
Vitamin B1 0.9mg 0.26mg Black turtle bean
Vitamin B2 0.193mg 0.215mg Oatmeal
Vitamin B3 1.955mg 3.025mg Oatmeal
Vitamin B5 0.899mg 0.317mg Black turtle bean
Vitamin B6 0.286mg 0.29mg Oatmeal
Folate 444µg 44µg Black turtle bean
Vitamin K 5.6µg 0.4µg Black turtle bean
Tryptophan 0.252mg 0.04mg Black turtle bean
Threonine 0.894mg 0.083mg Black turtle bean
Isoleucine 0.938mg 0.105mg Black turtle bean
Leucine 1.697mg 0.2mg Black turtle bean
Lysine 1.459mg 0.135mg Black turtle bean
Methionine 0.32mg 0.04mg Black turtle bean
Phenylalanine 1.149mg 0.13mg Black turtle bean
Valine 1.112mg 0.151mg Black turtle bean
Histidine 0.592mg 0.057mg Black turtle bean
Trans Fat 0g 0.003g Black turtle bean
Saturated Fat 0.232g 0.226g Oatmeal
Monounsaturated Fat 0.078g 0.391g Oatmeal
Polyunsaturated fat 0.387g 0.426g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Oatmeal
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
27%
Oatmeal
Minerals Daily Need Coverage Score
135%
Black turtle bean
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 1.66g)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.006g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1.6)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 40mg)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 59)
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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.