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  6. Black turtle bean vs. Oatmeal

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

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How are black turtle bean and oatmeal different?

  • Black turtle bean has more copper, folate, fiber, vitamin B1, phosphorus, potassium, iron, magnesium, manganese, and zinc than oatmeal.
  • Daily need coverage for copper for 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.
  • Black turtle bean has a lower glycemic index (20) than oatmeal (79).

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.
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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +515.4%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +2359%
Contains more IronIron +46%
Contains more CopperCopper +1415.2%
Contains more ZincZinc +254.8%
Contains more PhosphorusPhosphorus +471.4%
Contains less SodiumSodium -81.6%
Contains more ManganeseManganese +79.2%
Contains more SeleniumSelenium +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.
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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +246.2%
Contains more Vitamin B5Vitamin B5 +183.6%
Contains more Vitamin KVitamin K +1300%
Contains more FolateFolate +909.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +11.4%
Contains more Vitamin B3Vitamin B3 +54.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.29mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Oatmeal DV% diff.
Copper 1mg 0.066mg 104%
Folate 444µg 44µg 100%
Fiber 15.5g 1.7g 55%
Vitamin B1 0.9mg 0.26mg 53%
Phosphorus 440mg 77mg 52%
Potassium 1500mg 61mg 42%
Protein 21.25g 2.37g 38%
Iron 8.7mg 5.96mg 34%
Magnesium 160mg 26mg 32%
Manganese 1mg 0.558mg 19%
Carbs 63.25g 11.67g 17%
Vitamin A 0µg 130µg 14%
Calories 339kcal 68kcal 14%
Zinc 2.2mg 0.62mg 14%
Vitamin B5 0.899mg 0.317mg 12%
Calcium 160mg 80mg 8%
Vitamin B3 1.955mg 3.025mg 7%
Starch 10.37g 4%
Vitamin K 5.6µg 0.4µg 4%
Selenium 3.2µg 5µg 3%
Sodium 9mg 49mg 2%
Vitamin B2 0.193mg 0.215mg 2%
Monounsaturated fat 0.078g 0.391g 1%
Vitamin E 0.21mg 0.07mg 1%
Fats 0.9g 1.36g 1%
Choline 4.7mg 1%
Net carbs 47.75g 9.97g N/A
Sugar 2.12g 0.46g N/A
Vitamin B6 0.286mg 0.29mg 0%
Trans fat 0g 0.003g N/A
Saturated fat 0.232g 0.226g 0%
Polyunsaturated fat 0.387g 0.426g 0%
Tryptophan 0.252mg 0.04mg 0%
Threonine 0.894mg 0.083mg 0%
Isoleucine 0.938mg 0.105mg 0%
Leucine 1.697mg 0.2mg 0%
Lysine 1.459mg 0.135mg 0%
Methionine 0.32mg 0.04mg 0%
Phenylalanine 1.149mg 0.13mg 0%
Valine 1.112mg 0.151mg 0%
Histidine 0.592mg 0.057mg 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% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +796.6%
Contains more CarbsCarbs +442%
Contains more OtherOther +531.6%
Contains more FatsFats +51.1%
Contains more WaterWater +663.9%

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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Mono. FatMonounsaturated fat +401.3%
Contains more Poly. FatPolyunsaturated fat +10.1%
~equal in Saturated fat ~0.226g

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.