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

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How are Black turtle bean and Arborio rice different?

  • Black turtle bean has more Copper, Folate, Iron, Vitamin B1, Phosphorus, Potassium, Magnesium, Manganese, Vitamin B6 and Zinc than Arborio rice.
  • Daily need coverage for Copper from Black turtle bean is 103% higher.
  • Black turtle bean contains 58 times more Potassium than Arborio rice. While Black turtle bean contains 1500mg of Potassium, Arborio rice contains only 26mg.

Beans, black turtle, mature seeds, raw and Rice, white, short-grain, enriched, cooked are the varieties used in this article.

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Black turtle bean vs Arborio 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 +495.9%
Contains more Calcium +15900%
Contains more Potassium +5669.2%
Contains more Magnesium +1900%
Contains more Copper +1288.9%
Contains more Zinc +450%
Contains more Phosphorus +1233.3%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 327% 48% 133% 115% 334% 60% 189% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 1% 3% 6% 24% 11% 15% 0%
Contains more Iron +495.9%
Contains more Calcium +15900%
Contains more Potassium +5669.2%
Contains more Magnesium +1900%
Contains more Copper +1288.9%
Contains more Zinc +450%
Contains more Phosphorus +1233.3%
Contains less Sodium -100%

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 A +∞%
Contains more Vitamin B1 +448.8%
Contains more Vitamin B2 +1106.3%
Contains more Vitamin B3 +30.9%
Contains more Vitamin B5 +126.4%
Contains more Vitamin B6 +384.7%
Contains more Folate +652.5%
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% 0% 0% 0% 41% 4% 28% 24% 14% 0% 0% 45%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +448.8%
Contains more Vitamin B2 +1106.3%
Contains more Vitamin B3 +30.9%
Contains more Vitamin B5 +126.4%
Contains more Vitamin B6 +384.7%
Contains more Folate +652.5%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
65
Black turtle bean
13
Arborio rice
Mineral Summary Score
150
Black turtle bean
14
Arborio 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 the food
Protein
128%
Black turtle bean
14%
Arborio rice
Carbohydrates
63%
Black turtle bean
29%
Arborio rice
Fats
4%
Black turtle bean
1%
Arborio rice

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Black turtle bean Arborio rice
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Black turtle bean Arborio 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 is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 49)
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
Which food contains less Sugars?
Arborio rice
Arborio rice contains less Sugars (difference - 2.12g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.181g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Black turtle bean Arborio rice Opinion
Calories 339 130 Black turtle bean
Protein 21.25 2.36 Black turtle bean
Fats 0.9 0.19 Black turtle bean
Vitamin C 0 0
Carbs 63.25 28.73 Black turtle bean
Cholesterol 0 0
Vitamin D 0 0
Iron 8.7 1.46 Black turtle bean
Calcium 160 1 Black turtle bean
Potassium 1500 26 Black turtle bean
Magnesium 160 8 Black turtle bean
Sugars 2.12 Arborio rice
Fiber 15.5 Black turtle bean
Copper 1 0.072 Black turtle bean
Zinc 2.2 0.4 Black turtle bean
Starch
Phosphorus 440 33 Black turtle bean
Sodium 9 0 Arborio rice
Vitamin A 17 0 Black turtle bean
Vitamin E 0.21 Black turtle bean
Vitamin D 0 0
Vitamin B1 0.9 0.164 Black turtle bean
Vitamin B2 0.193 0.016 Black turtle bean
Vitamin B3 1.955 1.493 Black turtle bean
Vitamin B5 0.899 0.397 Black turtle bean
Vitamin B6 0.286 0.059 Black turtle bean
Vitamin B12 0 0
Vitamin K 5.6 Black turtle bean
Folate 444 59 Black turtle bean
Trans Fat 0 Arborio rice
Saturated Fat 0.232 0.051 Arborio rice
Monounsaturated Fat 0.078 0.058 Black turtle bean
Polyunsaturated fat 0.387 0.05 Black turtle bean
Tryptophan 0.252 0.027 Black turtle bean
Threonine 0.894 0.084 Black turtle bean
Isoleucine 0.938 0.102 Black turtle bean
Leucine 1.697 0.195 Black turtle bean
Lysine 1.459 0.085 Black turtle bean
Methionine 0.32 0.056 Black turtle bean
Phenylalanine 1.149 0.126 Black turtle bean
Valine 1.112 0.144 Black turtle bean
Histidine 0.592 0.056 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 seperately if present) is the USDA's FoodCentral. The exact links of 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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.