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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.25 g
Fats:
0.9 g
Carbs:
63.25 g
Water:
11 g
Other:
3.6 g
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
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.078 g
Polyunsaturated fat:
Poly. Fat
0.387 g
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
35%
Minerals Daily Need Coverage Score
135%
98%
Comparison summary
Which food is lower in Sugar?
Rye is lower in Sugar (difference - 1.14g)
Which food contains less Sodium?
Rye contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Rye is lower in Saturated fat (difference - 0.035g)
Which food is cheaper?
Rye is cheaper (difference - $1.2)
Which food is richer in vitamins?
Rye is relatively richer in vitamins
Which food is lower in glycemic index?
Black turtle bean is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Black turtle bean is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)