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

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The main differences between Black turtle bean and Oat

  • Black turtle bean is richer in Folate, Iron, Copper, Potassium, Fiber, Vitamin B6, and Vitamin B1, yet Oat is richer in Manganese, Zinc, and Phosphorus.
  • Daily need coverage for Manganese from Oat is 170% higher.
  • Black turtle bean contains 8 times more Folate than Oat. Black turtle bean contains 444µg of Folate, while Oat contains 56µg.

Food types used in this article are Beans, black turtle, mature seeds, raw and Oats.

Infographic

Black turtle bean vs Oat 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 +196.3%
Contains more Iron +84.3%
Contains more Potassium +249.7%
Contains more Copper +59.7%
Contains more Magnesium +10.6%
Contains more Phosphorus +18.9%
Contains less Sodium -77.8%
Contains more Zinc +80.5%
Contains more Manganese +391.6%
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 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Calcium +196.3%
Contains more Iron +84.3%
Contains more Potassium +249.7%
Contains more Copper +59.7%
Contains more Magnesium +10.6%
Contains more Phosphorus +18.9%
Contains less Sodium -77.8%
Contains more Zinc +80.5%
Contains more Manganese +391.6%

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.
:
1
Oat
Contains more Vitamin A +∞%
Contains more Vitamin B1 +18%
Contains more Vitamin B2 +38.8%
Contains more Vitamin B3 +103.4%
Contains more Vitamin B6 +140.3%
Contains more Folate +692.9%
Contains more Vitamin B5 +50.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 0% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +18%
Contains more Vitamin B2 +38.8%
Contains more Vitamin B3 +103.4%
Contains more Vitamin B6 +140.3%
Contains more Folate +692.9%
Contains more Vitamin B5 +50.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +25.8%
Contains more Water +33.8%
Contains more Other +109.3%
Contains more Fats +666.7%
Equal in Carbs - 66.27
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more Protein +25.8%
Contains more Water +33.8%
Contains more Other +109.3%
Contains more Fats +666.7%
Equal in Carbs - 66.27

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -80.9%
Contains more Monounsaturated Fat +2692.3%
Contains more Polyunsaturated fat +555%
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains less Saturated Fat -80.9%
Contains more Monounsaturated Fat +2692.3%
Contains more Polyunsaturated fat +555%

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

All nutrients comparison - raw data values

Nutrient Black turtle bean Oat Opinion
Net carbs 47.75g 55.67g Oat
Protein 21.25g 16.89g Black turtle bean
Fats 0.9g 6.9g Oat
Carbs 63.25g 66.27g Oat
Calories 339kcal 389kcal Oat
Sugar 2.12g Oat
Fiber 15.5g 10.6g Black turtle bean
Calcium 160mg 54mg Black turtle bean
Iron 8.7mg 4.72mg Black turtle bean
Magnesium 160mg 177mg Oat
Phosphorus 440mg 523mg Oat
Potassium 1500mg 429mg Black turtle bean
Sodium 9mg 2mg Oat
Zinc 2.2mg 3.97mg Oat
Copper 1mg 0.626mg Black turtle bean
Manganese 1mg 4.916mg Oat
Selenium 3.2µg Black turtle bean
Vitamin A 17IU 0IU Black turtle bean
Vitamin E 0.21mg Black turtle bean
Vitamin B1 0.9mg 0.763mg Black turtle bean
Vitamin B2 0.193mg 0.139mg Black turtle bean
Vitamin B3 1.955mg 0.961mg Black turtle bean
Vitamin B5 0.899mg 1.349mg Oat
Vitamin B6 0.286mg 0.119mg Black turtle bean
Folate 444µg 56µg Black turtle bean
Vitamin K 5.6µg Black turtle bean
Tryptophan 0.252mg 0.234mg Black turtle bean
Threonine 0.894mg 0.575mg Black turtle bean
Isoleucine 0.938mg 0.694mg Black turtle bean
Leucine 1.697mg 1.284mg Black turtle bean
Lysine 1.459mg 0.701mg Black turtle bean
Methionine 0.32mg 0.312mg Black turtle bean
Phenylalanine 1.149mg 0.895mg Black turtle bean
Valine 1.112mg 0.937mg Black turtle bean
Histidine 0.592mg 0.405mg Black turtle bean
Saturated Fat 0.232g 1.217g Black turtle bean
Monounsaturated Fat 0.078g 2.178g Oat
Polyunsaturated fat 0.387g 2.535g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Oat
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
60%
Black turtle bean
30%
Oat
Minerals Daily Need Coverage Score
135%
Black turtle bean
154%
Oat

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 2.12g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 7mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.985g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 39)
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.