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
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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 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% |
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 | +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% |
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:
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
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
0.156 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% |
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 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 Sugar |
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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 | |
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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% |
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%
37%
Minerals Daily Need Coverage Score
135%
96%
Comparison summary
Which food contains less Sodium?
Wild rice raw contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Wild rice raw is lower in Saturated fat (difference - 0.076g)
Which food is cheaper?
Wild rice raw is cheaper (difference - $1.6)
Which food is richer in vitamins?
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Black turtle bean is lower in Sugar (difference - 0.38g)
Which food is lower in glycemic index?
Black turtle bean is lower in glycemic index (difference - 37)
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)