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

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The main differences between Black turtle bean and Wild rice

  • Black turtle bean is richer in Folate, Iron, Vitamin B1, Copper, Fiber, Potassium, and Calcium, yet Wild rice is richer in Zinc, Vitamin B3, and Manganese.
  • Daily need coverage for Folate from Black turtle bean is 87% higher.
  • Black turtle bean contains 8 times more Vitamin B1 than Wild rice. Black turtle bean contains 0.9mg of Vitamin B1, while Wild rice contains 0.115mg.

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

Infographic

Black turtle bean vs Wild rice 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 +343.9%
Contains more Calcium +661.9%
Contains more Potassium +251.3%
Contains more Copper +90.8%
Contains more Magnesium +10.6%
Contains more Zinc +170.9%
Contains less Sodium -22.2%
Equal in Phosphorus - 433
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 327% 48% 133% 115% 334% 60% 189% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Contains more Iron +343.9%
Contains more Calcium +661.9%
Contains more Potassium +251.3%
Contains more Copper +90.8%
Contains more Magnesium +10.6%
Contains more Zinc +170.9%
Contains less Sodium -22.2%
Equal in Phosphorus - 433

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
:
Contains more Vitamin B1 +682.6%
Contains more Vitamin K +194.7%
Contains more Folate +367.4%
Contains more Vitamin A +11.8%
Contains more Vitamin E +290.5%
Contains more Vitamin B2 +35.8%
Contains more Vitamin B3 +244.4%
Contains more Vitamin B5 +19.5%
Contains more Vitamin B6 +36.7%
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% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
Contains more Vitamin B1 +682.6%
Contains more Vitamin K +194.7%
Contains more Folate +367.4%
Contains more Vitamin A +11.8%
Contains more Vitamin E +290.5%
Contains more Vitamin B2 +35.8%
Contains more Vitamin B3 +244.4%
Contains more Vitamin B5 +19.5%
Contains more Vitamin B6 +36.7%

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
39
Wild rice
Mineral Summary Score
150
Black turtle bean
96
Wild rice

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
88%
Wild rice
Carbohydrates
63%
Black turtle bean
75%
Wild rice
Fats
4%
Black turtle bean
5%
Wild rice

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 Wild rice
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar 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 Wild rice
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 contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.076g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.6)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 0.38g)
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 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 Wild rice Opinion
Calories 339 357 Wild rice
Protein 21.25 14.73 Black turtle bean
Fats 0.9 1.08 Wild rice
Vitamin C 0 0
Carbs 63.25 74.9 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 8.7 1.96 Black turtle bean
Calcium 160 21 Black turtle bean
Potassium 1500 427 Black turtle bean
Magnesium 160 177 Wild rice
Sugar 2.12 2.5 Black turtle bean
Fiber 15.5 6.2 Black turtle bean
Copper 1 0.524 Black turtle bean
Zinc 2.2 5.96 Wild rice
Starch
Phosphorus 440 433 Black turtle bean
Sodium 9 7 Wild rice
Vitamin A 17 19 Wild rice
Vitamin E 0.21 0.82 Wild rice
Vitamin D 0 0
Vitamin B1 0.9 0.115 Black turtle bean
Vitamin B2 0.193 0.262 Wild rice
Vitamin B3 1.955 6.733 Wild rice
Vitamin B5 0.899 1.074 Wild rice
Vitamin B6 0.286 0.391 Wild rice
Vitamin B12 0 0
Vitamin K 5.6 1.9 Black turtle bean
Folate 444 95 Black turtle bean
Trans Fat 0 Wild rice
Saturated Fat 0.232 0.156 Wild rice
Monounsaturated Fat 0.078 0.159 Wild rice
Polyunsaturated fat 0.387 0.676 Wild rice
Tryptophan 0.252 0.179 Black turtle bean
Threonine 0.894 0.469 Black turtle bean
Isoleucine 0.938 0.618 Black turtle bean
Leucine 1.697 1.018 Black turtle bean
Lysine 1.459 0.629 Black turtle bean
Methionine 0.32 0.438 Wild rice
Phenylalanine 1.149 0.721 Black turtle bean
Valine 1.112 0.858 Black turtle bean
Histidine 0.592 0.384 Black turtle bean
Fructose

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.