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  6. Black turtle bean vs. Brown rice

Black turtle bean vs. Brown rice — In-Depth Nutrition Comparison

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Summary of differences between black turtle bean and brown rice

  • Brown rice has less folate, iron, copper, vitamin B1, fiber, phosphorus, potassium, magnesium, calcium, and zinc than black turtle bean.
  • Black turtle bean covers your daily need for folate, 109% more than brown rice.
  • Black turtle bean has 53 times more calcium than brown rice. While black turtle bean has 160mg of calcium, brown rice has only 3mg.
  • The glycemic index of brown rice is higher.

These are the specific foods used in this comparison Beans, black turtle, mature seeds, raw and Rice, brown, long-grain, cooked.

Infographic

Black turtle bean vs Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +310.3%
Contains more CalciumCalcium +5233.3%
Contains more PotassiumPotassium +1644.2%
Contains more IronIron +1453.6%
Contains more CopperCopper +843.4%
Contains more ZincZinc +209.9%
Contains more PhosphorusPhosphorus +327.2%
Contains less SodiumSodium -55.6%
Contains more SeleniumSelenium +81.3%
~equal in Manganese ~0.974mg

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% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin EVitamin E +23.5%
Contains more Vitamin B1Vitamin B1 +405.6%
Contains more Vitamin B2Vitamin B2 +179.7%
Contains more Vitamin B5Vitamin B5 +136.6%
Contains more Vitamin B6Vitamin B6 +132.5%
Contains more Vitamin KVitamin K +2700%
Contains more FolateFolate +4833.3%
Contains more Vitamin B3Vitamin B3 +31%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Brown rice DV% diff.
Folate 444µg 9µg 109%
Iron 8.7mg 0.56mg 102%
Copper 1mg 0.106mg 99%
Vitamin B1 0.9mg 0.178mg 60%
Fiber 15.5g 1.6g 56%
Phosphorus 440mg 103mg 48%
Potassium 1500mg 86mg 42%
Protein 21.25g 2.74g 37%
Magnesium 160mg 39mg 29%
Calcium 160mg 3mg 16%
Zinc 2.2mg 0.71mg 14%
Vitamin B6 0.286mg 0.123mg 13%
Carbs 63.25g 25.58g 13%
Calories 339kcal 123kcal 11%
Vitamin B5 0.899mg 0.38mg 10%
Vitamin B2 0.193mg 0.069mg 10%
Starch 24.79g 10%
Selenium 3.2µg 5.8µg 5%
Vitamin K 5.6µg 0.2µg 5%
Vitamin B3 1.955mg 2.561mg 4%
Choline 9.2mg 2%
Monounsaturated fat 0.078g 0.369g 1%
Manganese 1mg 0.974mg 1%
Fats 0.9g 0.97g 0%
Net carbs 47.75g 23.98g N/A
Sugar 2.12g 0.24g N/A
Sodium 9mg 4mg 0%
Vitamin E 0.21mg 0.17mg 0%
Saturated fat 0.232g 0.26g 0%
Polyunsaturated fat 0.387g 0.366g 0%
Tryptophan 0.252mg 0.033mg 0%
Threonine 0.894mg 0.095mg 0%
Isoleucine 0.938mg 0.109mg 0%
Leucine 1.697mg 0.214mg 0%
Lysine 1.459mg 0.099mg 0%
Methionine 0.32mg 0.058mg 0%
Phenylalanine 1.149mg 0.133mg 0%
Valine 1.112mg 0.151mg 0%
Histidine 0.592mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +675.5%
Contains more CarbsCarbs +147.3%
Contains more OtherOther +718.2%
Contains more WaterWater +538.8%
~equal in Fats ~0.97g

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -10.8%
Contains more Mono. FatMonounsaturated fat +373.1%
~equal in Polyunsaturated fat ~0.366g

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.