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  6. Black turtle bean vs. Rye

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

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How are black turtle bean and rye different?

  • Black turtle bean is richer in folate, iron, copper, vitamin B1, potassium, phosphorus, and calcium, while rye is higher in manganese, selenium, and vitamin B3.
  • Black turtle bean covers your daily need for folate, 102% more than rye.
  • Black turtle bean contains 7 times more calcium than rye. Black turtle bean contains 160mg of calcium, while rye contains 24mg.
  • Rye has a higher glycemic index (34) than black turtle bean (20).

Beans, black turtle, mature seeds, raw and Rye grain types were used in this article.

Infographic

Black turtle bean vs Rye 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%
Rye
Rye
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +566.7%
Contains more PotassiumPotassium +194.1%
Contains more IronIron +230.8%
Contains more CopperCopper +172.5%
Contains more PhosphorusPhosphorus +32.5%
Contains more ZincZinc +20.5%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +157.7%
Contains more SeleniumSelenium +334.4%

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%
Rye
Rye
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 0% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin B1Vitamin B1 +184.8%
Contains more FolateFolate +1068.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +304.8%
Contains more Vitamin B2Vitamin B2 +30.1%
Contains more Vitamin B3Vitamin B3 +118.4%
Contains more Vitamin B5Vitamin B5 +62%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.294mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~5.9µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Rye DV% diff.
Folate 444µg 38µg 102%
Iron 8.7mg 2.63mg 76%
Copper 1mg 0.367mg 70%
Manganese 1mg 2.577mg 69%
Vitamin B1 0.9mg 0.316mg 49%
Potassium 1500mg 510mg 29%
Protein 21.25g 10.34g 22%
Selenium 3.2µg 13.9µg 19%
Phosphorus 440mg 332mg 15%
Vitamin B3 1.955mg 4.27mg 14%
Calcium 160mg 24mg 14%
Magnesium 160mg 110mg 12%
Vitamin B5 0.899mg 1.456mg 11%
Choline 30.4mg 6%
Zinc 2.2mg 2.65mg 4%
Vitamin E 0.21mg 0.85mg 4%
Carbs 63.25g 75.86g 4%
Vitamin B2 0.193mg 0.251mg 4%
Polyunsaturated fat 0.387g 0.767g 3%
Fiber 15.5g 15.1g 2%
Vitamin B6 0.286mg 0.294mg 1%
Fats 0.9g 1.63g 1%
Calories 339kcal 338kcal 0%
Net carbs 47.75g 60.76g N/A
Sugar 2.12g 0.98g N/A
Sodium 9mg 2mg 0%
Vitamin A 0µg 1µg 0%
Vitamin K 5.6µg 5.9µg 0%
Saturated fat 0.232g 0.197g 0%
Monounsaturated fat 0.078g 0.208g 0%
Tryptophan 0.252mg 0.108mg 0%
Threonine 0.894mg 0.289mg 0%
Isoleucine 0.938mg 0.208mg 0%
Leucine 1.697mg 0.563mg 0%
Lysine 1.459mg 0.286mg 0%
Methionine 0.32mg 0.153mg 0%
Phenylalanine 1.149mg 0.435mg 0%
Valine 1.112mg 0.317mg 0%
Histidine 0.592mg 0.189mg 0%
Fructose 0.11g 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
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more ProteinProtein +105.5%
Contains more OtherOther +129.3%
Contains more FatsFats +81.1%
Contains more CarbsCarbs +19.9%
~equal in Water ~10.6g

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
Rye
Rye
3
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains less Sat. FatSaturated fat -15.1%
Contains more Mono. FatMonounsaturated fat +166.7%
Contains more Poly. FatPolyunsaturated fat +98.2%

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.