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  6. Black turtle bean vs. Wild rice

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

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A recap on differences between Black turtle bean and Wild rice

  • Black turtle bean is higher than Wild rice in Folate, Iron, Copper, Vitamin B1, Fiber, Phosphorus, Potassium, Manganese, Magnesium, and Calcium.
  • Black turtle bean covers your daily Folate needs 105% more than Wild rice.
  • Black turtle bean contains 53 times more Calcium than Wild rice. While Black turtle bean contains 160mg of Calcium, Wild rice contains only 3mg.

Food varieties used in this article are Beans, black turtle, mature seeds, raw and Wild rice, cooked.

Infographic

Black turtle bean vs Wild 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.
Black turtle bean
Black turtle bean
9
:
1
Wild rice
Wild rice
Contains more Calcium +5233.3%
Contains more Iron +1350%
Contains more Magnesium +400%
Contains more Phosphorus +436.6%
Contains more Potassium +1385.1%
Contains more Zinc +64.2%
Contains more Copper +726.4%
Contains more Manganese +254.6%
Contains more Selenium +300%
Contains less Sodium -66.7%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +5233.3%
Contains more Iron +1350%
Contains more Magnesium +400%
Contains more Phosphorus +436.6%
Contains more Potassium +1385.1%
Contains more Zinc +64.2%
Contains more Copper +726.4%
Contains more Manganese +254.6%
Contains more Selenium +300%
Contains less Sodium -66.7%

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.
Black turtle bean
Black turtle bean
8
:
1
Wild rice
Wild rice
Contains more Vitamin A +466.7%
Contains more Vitamin B1 +1630.8%
Contains more Vitamin B2 +121.8%
Contains more Vitamin B3 +51.9%
Contains more Vitamin B5 +483.8%
Contains more Vitamin B6 +111.9%
Contains more Folate +1607.7%
Contains more Vitamin K +1020%
Contains more Vitamin E +14.3%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin A +466.7%
Contains more Vitamin B1 +1630.8%
Contains more Vitamin B2 +121.8%
Contains more Vitamin B3 +51.9%
Contains more Vitamin B5 +483.8%
Contains more Vitamin B6 +111.9%
Contains more Folate +1607.7%
Contains more Vitamin K +1020%
Contains more Vitamin E +14.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black turtle bean
Black turtle bean
4
:
1
Wild rice
Wild rice
Contains more Protein +432.6%
Contains more Fats +164.7%
Contains more Carbs +196.4%
Contains more Other +800%
Contains more Water +572.1%
Black turtle bean
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Protein +432.6%
Contains more Fats +164.7%
Contains more Carbs +196.4%
Contains more Other +800%
Contains more Water +572.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black turtle bean
Black turtle bean
2
:
1
Wild rice
Wild rice
Contains more Monounsaturated Fat +56%
Contains more Polyunsaturated fat +81.7%
Contains less Saturated Fat -78.9%
Black turtle bean
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +56%
Contains more Polyunsaturated fat +81.7%
Contains less Saturated Fat -78.9%

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 Wild rice
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Wild rice Opinion
Net carbs 47.75g 19.54g Black turtle bean
Protein 21.25g 3.99g Black turtle bean
Fats 0.9g 0.34g Black turtle bean
Carbs 63.25g 21.34g Black turtle bean
Calories 339kcal 101kcal Black turtle bean
Fructose 0.2g Wild rice
Sugar 2.12g 0.73g Wild rice
Fiber 15.5g 1.8g Black turtle bean
Calcium 160mg 3mg Black turtle bean
Iron 8.7mg 0.6mg Black turtle bean
Magnesium 160mg 32mg Black turtle bean
Phosphorus 440mg 82mg Black turtle bean
Potassium 1500mg 101mg Black turtle bean
Sodium 9mg 3mg Wild rice
Zinc 2.2mg 1.34mg Black turtle bean
Copper 1mg 0.121mg Black turtle bean
Manganese 1mg 0.282mg Black turtle bean
Selenium 3.2µg 0.8µg Black turtle bean
Vitamin A 17IU 3IU Black turtle bean
Vitamin E 0.21mg 0.24mg Wild rice
Vitamin B1 0.9mg 0.052mg Black turtle bean
Vitamin B2 0.193mg 0.087mg Black turtle bean
Vitamin B3 1.955mg 1.287mg Black turtle bean
Vitamin B5 0.899mg 0.154mg Black turtle bean
Vitamin B6 0.286mg 0.135mg Black turtle bean
Folate 444µg 26µg Black turtle bean
Vitamin K 5.6µg 0.5µg Black turtle bean
Tryptophan 0.252mg 0.049mg Black turtle bean
Threonine 0.894mg 0.127mg Black turtle bean
Isoleucine 0.938mg 0.167mg Black turtle bean
Leucine 1.697mg 0.276mg Black turtle bean
Lysine 1.459mg 0.17mg Black turtle bean
Methionine 0.32mg 0.119mg Black turtle bean
Phenylalanine 1.149mg 0.195mg Black turtle bean
Valine 1.112mg 0.232mg Black turtle bean
Histidine 0.592mg 0.104mg Black turtle bean
Saturated Fat 0.232g 0.049g Wild rice
Monounsaturated Fat 0.078g 0.05g Black turtle bean
Polyunsaturated fat 0.387g 0.213g Black turtle bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Wild rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
65%
Black turtle bean
10%
Wild rice
Minerals Daily Need Coverage Score
135%
Black turtle bean
21%
Wild rice

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 1.39g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.183g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.6)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.