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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 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.

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% 1% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Rye
Rye
5
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% 0.66% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin AVitamin A +54.5%
Contains more Vitamin B1Vitamin B1 +184.8%
Contains more FolateFolate +1068.4%
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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle bean Rye
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Rye Opinion
Calories 339kcal 338kcal Black turtle bean
Protein 21.25g 10.34g Black turtle bean
Fats 0.9g 1.63g Rye
Net carbs 47.75g 60.76g Rye
Carbs 63.25g 75.86g Rye
Magnesium 160mg 110mg Black turtle bean
Calcium 160mg 24mg Black turtle bean
Potassium 1500mg 510mg Black turtle bean
Iron 8.7mg 2.63mg Black turtle bean
Sugar 2.12g 0.98g Rye
Fiber 15.5g 15.1g Black turtle bean
Copper 1mg 0.367mg Black turtle bean
Zinc 2.2mg 2.65mg Rye
Phosphorus 440mg 332mg Black turtle bean
Sodium 9mg 2mg Rye
Vitamin A 17IU 11IU Black turtle bean
Vitamin A RAE 0µg 1µg Rye
Vitamin E 0.21mg 0.85mg Rye
Manganese 1mg 2.577mg Rye
Selenium 3.2µg 13.9µg Rye
Vitamin B1 0.9mg 0.316mg Black turtle bean
Vitamin B2 0.193mg 0.251mg Rye
Vitamin B3 1.955mg 4.27mg Rye
Vitamin B5 0.899mg 1.456mg Rye
Vitamin B6 0.286mg 0.294mg Rye
Vitamin K 5.6µg 5.9µg Rye
Folate 444µg 38µg Black turtle bean
Choline 30.4mg Rye
Saturated Fat 0.232g 0.197g Rye
Monounsaturated Fat 0.078g 0.208g Rye
Polyunsaturated fat 0.387g 0.767g Rye
Tryptophan 0.252mg 0.108mg Black turtle bean
Threonine 0.894mg 0.289mg Black turtle bean
Isoleucine 0.938mg 0.208mg Black turtle bean
Leucine 1.697mg 0.563mg Black turtle bean
Lysine 1.459mg 0.286mg Black turtle bean
Methionine 0.32mg 0.153mg Black turtle bean
Phenylalanine 1.149mg 0.435mg Black turtle bean
Valine 1.112mg 0.317mg Black turtle bean
Histidine 0.592mg 0.189mg Black turtle bean
Fructose 0.11g Rye

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
60%
Black turtle bean
35%
Rye
Minerals Daily Need Coverage Score
135%
Black turtle bean
98%
Rye

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 richer in vitamins?
Rye
Rye is relatively richer in vitamins
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)

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.