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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.

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Black turtle bean vs Oat infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +84.3%
Contains more Calcium +196.3%
Contains more Potassium +249.7%
Contains more Copper +59.7%
Contains more Magnesium +10.6%
Contains more Zinc +80.5%
Contains more Phosphorus +18.9%
Contains less Sodium -77.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 327% 48% 133% 115% 334% 60% 189% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Contains more Iron +84.3%
Contains more Calcium +196.3%
Contains more Potassium +249.7%
Contains more Copper +59.7%
Contains more Magnesium +10.6%
Contains more Zinc +80.5%
Contains more Phosphorus +18.9%
Contains less Sodium -77.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 5% 0% 225% 45% 37% 54% 66% 0% 14% 334%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
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 and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
65
Black turtle bean
33
Oat
Mineral Summary Score
150
Black turtle bean
112
Oat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
128%
Black turtle bean
101%
Oat
Carbohydrates
63%
Black turtle bean
66%
Oat
Fats
4%
Black turtle bean
32%
Oat

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Oat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

Nutrient Black turtle bean Oat Opinion
Calories 339 389 Oat
Protein 21.25 16.89 Black turtle bean
Fats 0.9 6.9 Oat
Vitamin C 0 0
Carbs 63.25 66.27 Oat
Cholesterol 0 0
Vitamin D 0 0
Iron 8.7 4.72 Black turtle bean
Calcium 160 54 Black turtle bean
Potassium 1500 429 Black turtle bean
Magnesium 160 177 Oat
Sugar 2.12 Oat
Fiber 15.5 10.6 Black turtle bean
Copper 1 0.626 Black turtle bean
Zinc 2.2 3.97 Oat
Starch
Phosphorus 440 523 Oat
Sodium 9 2 Oat
Vitamin A 17 0 Black turtle bean
Vitamin E 0.21 Black turtle bean
Vitamin D 0 0
Vitamin B1 0.9 0.763 Black turtle bean
Vitamin B2 0.193 0.139 Black turtle bean
Vitamin B3 1.955 0.961 Black turtle bean
Vitamin B5 0.899 1.349 Oat
Vitamin B6 0.286 0.119 Black turtle bean
Vitamin B12 0 0
Vitamin K 5.6 Black turtle bean
Folate 444 56 Black turtle bean
Trans Fat 0 Oat
Saturated Fat 0.232 1.217 Black turtle bean
Monounsaturated Fat 0.078 2.178 Oat
Polyunsaturated fat 0.387 2.535 Oat
Tryptophan 0.252 0.234 Black turtle bean
Threonine 0.894 0.575 Black turtle bean
Isoleucine 0.938 0.694 Black turtle bean
Leucine 1.697 1.284 Black turtle bean
Lysine 1.459 0.701 Black turtle bean
Methionine 0.32 0.312 Black turtle bean
Phenylalanine 1.149 0.895 Black turtle bean
Valine 1.112 0.937 Black turtle bean
Histidine 0.592 0.405 Black turtle bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.