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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 of 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.

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

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Black turtle bean vs Rye 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 +230.8%
Contains more Calcium +566.7%
Contains more Potassium +194.1%
Contains more Magnesium +45.5%
Contains more Copper +172.5%
Contains more Phosphorus +32.5%
Contains more Zinc +20.5%
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 99% 8% 45% 79% 123% 73% 143% 1%
Contains more Iron +230.8%
Contains more Calcium +566.7%
Contains more Potassium +194.1%
Contains more Magnesium +45.5%
Contains more Copper +172.5%
Contains more Phosphorus +32.5%
Contains more Zinc +20.5%
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
:
6
Rye
Contains more Vitamin A +54.5%
Contains more Vitamin B1 +184.8%
Contains more Folate +1068.4%
Contains more Vitamin E +304.8%
Contains more Vitamin B2 +30.1%
Contains more Vitamin B3 +118.4%
Contains more Vitamin B5 +62%
Equal in Vitamin B6 - 0.294
Equal in Vitamin K - 5.9
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% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
Contains more Vitamin A +54.5%
Contains more Vitamin B1 +184.8%
Contains more Folate +1068.4%
Contains more Vitamin E +304.8%
Contains more Vitamin B2 +30.1%
Contains more Vitamin B3 +118.4%
Contains more Vitamin B5 +62%
Equal in Vitamin B6 - 0.294
Equal in Vitamin K - 5.9

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
36
Rye
Mineral Summary Score
150
Black turtle bean
71
Rye

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
62%
Rye
Carbohydrates
63%
Black turtle bean
76%
Rye
Fats
4%
Black turtle bean
8%
Rye

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 Rye
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Rye
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?
Rye
Rye is lower in Sugar (difference - 1.14g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.035g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.2)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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 Rye Opinion
Calories 339 338 Black turtle bean
Protein 21.25 10.34 Black turtle bean
Fats 0.9 1.63 Rye
Vitamin C 0 0
Carbs 63.25 75.86 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 8.7 2.63 Black turtle bean
Calcium 160 24 Black turtle bean
Potassium 1500 510 Black turtle bean
Magnesium 160 110 Black turtle bean
Sugar 2.12 0.98 Rye
Fiber 15.5 15.1 Black turtle bean
Copper 1 0.367 Black turtle bean
Zinc 2.2 2.65 Rye
Starch
Phosphorus 440 332 Black turtle bean
Sodium 9 2 Rye
Vitamin A 17 11 Black turtle bean
Vitamin E 0.21 0.85 Rye
Vitamin D 0 0
Vitamin B1 0.9 0.316 Black turtle bean
Vitamin B2 0.193 0.251 Rye
Vitamin B3 1.955 4.27 Rye
Vitamin B5 0.899 1.456 Rye
Vitamin B6 0.286 0.294 Rye
Vitamin B12 0 0
Vitamin K 5.6 5.9 Rye
Folate 444 38 Black turtle bean
Trans Fat 0 0
Saturated Fat 0.232 0.197 Rye
Monounsaturated Fat 0.078 0.208 Rye
Polyunsaturated fat 0.387 0.767 Rye
Tryptophan 0.252 0.108 Black turtle bean
Threonine 0.894 0.289 Black turtle bean
Isoleucine 0.938 0.208 Black turtle bean
Leucine 1.697 0.563 Black turtle bean
Lysine 1.459 0.286 Black turtle bean
Methionine 0.32 0.153 Black turtle bean
Phenylalanine 1.149 0.435 Black turtle bean
Valine 1.112 0.317 Black turtle bean
Histidine 0.592 0.189 Black turtle bean
Fructose 0.11 Rye

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. 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.