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  6. Black turtle bean vs. Pilaf

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

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How are black turtle bean and pilaf different?

  • Black turtle bean is richer in copper, iron, folate, fiber, phosphorus, potassium, and magnesium, while pilaf is higher in selenium and vitamin B3.
  • Black turtle bean covers your daily need for copper, 93% more than pilaf.
  • Black turtle bean contains 13 times more fiber than pilaf. Black turtle bean contains 15.5g of fiber, while pilaf contains 1.2g.
  • Black turtle bean is lower in sodium.
  • Pilaf has a higher glycemic index (60) than black turtle bean (20).

Beans, black turtle, mature seeds, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared types were used in this article.

Infographic

Black turtle bean vs Pilaf 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%
Pilaf
Pilaf
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +92.8%
Contains more PotassiumPotassium +697.9%
Contains more IronIron +256.6%
Contains more CopperCopper +502.4%
Contains more ZincZinc +117.8%
Contains more PhosphorusPhosphorus +185.7%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +13.4%
Contains more SeleniumSelenium +912.5%

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%
Pilaf
Pilaf
6
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin EVitamin E +425%
Contains more Vitamin B1Vitamin B1 +49.3%
Contains more Vitamin B2Vitamin B2 +121.8%
Contains more Vitamin B5Vitamin B5 +25.7%
Contains more Vitamin KVitamin K +1020%
Contains more FolateFolate +109.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +213.4%
Contains more Vitamin B6Vitamin B6 +39.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Pilaf DV% diff.
Copper 1mg 0.166mg 93%
Iron 8.7mg 2.44mg 78%
Folate 444µg 212µg 58%
Fiber 15.5g 1.2g 57%
Sodium 9mg 1303mg 56%
Selenium 3.2µg 32.4µg 53%
Phosphorus 440mg 154mg 41%
Potassium 1500mg 188mg 39%
Magnesium 160mg 32mg 30%
Starch 71.23g 29%
Vitamin B3 1.955mg 6.127mg 26%
Vitamin B1 0.9mg 0.603mg 25%
Protein 21.25g 10.42g 22%
Zinc 2.2mg 1.01mg 11%
Vitamin B6 0.286mg 0.4mg 9%
Calcium 160mg 83mg 8%
Vitamin B2 0.193mg 0.087mg 8%
Vitamin C 0mg 4.1mg 5%
Manganese 1mg 0.882mg 5%
Vitamin K 5.6µg 0.5µg 4%
Vitamin B5 0.899mg 0.715mg 4%
Carbs 63.25g 76.31g 4%
Choline 17.5mg 3%
Monounsaturated fat 0.078g 0.373g 1%
Vitamin B12 0µg 0.02µg 1%
Calories 339kcal 359kcal 1%
Fats 0.9g 1.37g 1%
Vitamin E 0.21mg 0.04mg 1%
Net carbs 47.75g 75.11g N/A
Cholesterol 0mg 1mg 0%
Sugar 2.12g 1.53g N/A
Vitamin A 0µg 4µg 0%
Saturated fat 0.232g 0.307g 0%
Polyunsaturated fat 0.387g 0.377g 0%
Tryptophan 0.252mg 0.086mg 0%
Threonine 0.894mg 0.221mg 0%
Isoleucine 0.938mg 0.279mg 0%
Leucine 1.697mg 0.523mg 0%
Lysine 1.459mg 0.189mg 0%
Methionine 0.32mg 0.145mg 0%
Phenylalanine 1.149mg 0.32mg 0%
Valine 1.112mg 0.374mg 0%
Histidine 0.592mg 0.15mg 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
Pilaf
Pilaf
3
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more ProteinProtein +103.9%
Contains more WaterWater +36.8%
Contains more FatsFats +52.2%
Contains more CarbsCarbs +20.6%
~equal in Other ~3.86g

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
Pilaf
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Contains less Sat. FatSaturated fat -24.4%
Contains more Mono. FatMonounsaturated fat +378.2%
~equal in Polyunsaturated fat ~0.377g

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.