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  6. Black turtle bean vs. Wild rice raw

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

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The main differences between black turtle bean and wild rice raw

  • Black turtle bean is richer in folate, iron, vitamin B1, copper, fiber, potassium, and calcium, yet wild rice raw is richer in zinc, vitamin B3, and manganese.
  • Daily need coverage for folate for black turtle bean is 87% higher.
  • Black turtle bean contains 8 times more vitamin B1 than wild rice raw. Black turtle bean contains 0.9mg of vitamin B1, while wild rice raw contains 0.115mg.
  • Black turtle bean has a lower glycemic index than wild rice raw.

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

Infographic

Black turtle bean vs Wild rice raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +661.9%
Contains more PotassiumPotassium +251.3%
Contains more IronIron +343.9%
Contains more CopperCopper +90.8%
Contains more SeleniumSelenium +14.3%
Contains more MagnesiumMagnesium +10.6%
Contains more ZincZinc +170.9%
Contains less SodiumSodium -22.2%
Contains more ManganeseManganese +32.9%
~equal in Phosphorus ~433mg

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% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin B1Vitamin B1 +682.6%
Contains more Vitamin KVitamin K +194.7%
Contains more FolateFolate +367.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +290.5%
Contains more Vitamin B2Vitamin B2 +35.8%
Contains more Vitamin B3Vitamin B3 +244.4%
Contains more Vitamin B5Vitamin B5 +19.5%
Contains more Vitamin B6Vitamin B6 +36.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Wild rice raw DV% diff.
Folate 444µg 95µg 87%
Iron 8.7mg 1.96mg 84%
Vitamin B1 0.9mg 0.115mg 65%
Copper 1mg 0.524mg 53%
Fiber 15.5g 6.2g 37%
Zinc 2.2mg 5.96mg 34%
Potassium 1500mg 427mg 32%
Vitamin B3 1.955mg 6.733mg 30%
Calcium 160mg 21mg 14%
Manganese 1mg 1.329mg 14%
Protein 21.25g 14.73g 13%
Vitamin B6 0.286mg 0.391mg 8%
Choline 35mg 6%
Vitamin B2 0.193mg 0.262mg 5%
Magnesium 160mg 177mg 4%
Carbs 63.25g 74.9g 4%
Vitamin B5 0.899mg 1.074mg 4%
Vitamin E 0.21mg 0.82mg 4%
Vitamin K 5.6µg 1.9µg 3%
Polyunsaturated fat 0.387g 0.676g 2%
Calories 339kcal 357kcal 1%
Selenium 3.2µg 2.8µg 1%
Phosphorus 440mg 433mg 1%
Fats 0.9g 1.08g 0%
Net carbs 47.75g 68.7g N/A
Sugar 2.12g 2.5g N/A
Sodium 9mg 7mg 0%
Vitamin A 0µg 1µg 0%
Saturated fat 0.232g 0.156g 0%
Monounsaturated fat 0.078g 0.159g 0%
Tryptophan 0.252mg 0.179mg 0%
Threonine 0.894mg 0.469mg 0%
Isoleucine 0.938mg 0.618mg 0%
Leucine 1.697mg 1.018mg 0%
Lysine 1.459mg 0.629mg 0%
Methionine 0.32mg 0.438mg 0%
Phenylalanine 1.149mg 0.721mg 0%
Valine 1.112mg 0.858mg 0%
Histidine 0.592mg 0.384mg 0%

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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +44.3%
Contains more WaterWater +41.8%
Contains more OtherOther +135.3%
Contains more FatsFats +20%
Contains more CarbsCarbs +18.4%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -32.8%
Contains more Mono. FatMonounsaturated fat +103.8%
Contains more Poly. FatPolyunsaturated fat +74.7%

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 raw - 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.