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

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Significant differences between Black turtle bean and Arborio rice

  • Black turtle bean has more Copper, Iron, Phosphorus, Potassium, Magnesium, Folate, Calcium, and Vitamin B1, however Arborio rice is richer in Selenium, and Vitamin B3.
  • Black turtle bean covers your daily Copper needs 22% more than Arborio rice.
  • Arborio rice has 55 times less Calcium than Black turtle bean. Black turtle bean has 55mg of Calcium, while Arborio rice has 1mg.

Specific food types used in this comparison are Beans, black turtle, mature seeds, cooked, boiled, without salt and Rice, white, short-grain, enriched, cooked.

Infographic

Black turtle bean vs Arborio 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +5400%
Contains more Iron +95.2%
Contains more Magnesium +512.5%
Contains more Phosphorus +360.6%
Contains more Potassium +1565.4%
Contains more Zinc +90%
Contains more Copper +273.6%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 107% 35% 66% 39% 1% 21% 90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 55% 6% 15% 3% 0% 11% 24%
Contains more Calcium +5400%
Contains more Iron +95.2%
Contains more Magnesium +512.5%
Contains more Phosphorus +360.6%
Contains more Potassium +1565.4%
Contains more Zinc +90%
Contains more Copper +273.6%
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 +37.2%
Contains more Vitamin B2 +250%
Contains more Vitamin B6 +30.5%
Contains more Folate +45.8%
Contains more Vitamin B3 +183.3%
Contains more Vitamin B5 +52.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +37.2%
Contains more Vitamin B2 +250%
Contains more Vitamin B6 +30.5%
Contains more Folate +45.8%
Contains more Vitamin B3 +183.3%
Contains more Vitamin B5 +52.7%

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 Arborio rice
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Arborio rice Opinion
Net carbs 16.05g 28.73g Arborio rice
Protein 8.18g 2.36g Black turtle bean
Fats 0.35g 0.19g Black turtle bean
Carbs 24.35g 28.73g Arborio rice
Calories 130kcal 130kcal
Starch g g
Fructose g g
Sugar 0.32g g Arborio rice
Fiber 8.3g g Black turtle bean
Calcium 55mg 1mg Black turtle bean
Iron 2.85mg 1.46mg Black turtle bean
Magnesium 49mg 8mg Black turtle bean
Phosphorus 152mg 33mg Black turtle bean
Potassium 433mg 26mg Black turtle bean
Sodium 3mg 0mg Arborio rice
Zinc 0.76mg 0.4mg Black turtle bean
Copper 0.269mg 0.072mg Black turtle bean
Vitamin A 6IU 0IU Black turtle bean
Vitamin E 0.87mg mg Black turtle bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.225mg 0.164mg Black turtle bean
Vitamin B2 0.056mg 0.016mg Black turtle bean
Vitamin B3 0.527mg 1.493mg Arborio rice
Vitamin B5 0.26mg 0.397mg Arborio rice
Vitamin B6 0.077mg 0.059mg Black turtle bean
Folate 86µg 59µg Black turtle bean
Vitamin B12 0µg 0µg
Vitamin K 3.3µg µg Black turtle bean
Tryptophan 0.097mg 0.027mg Black turtle bean
Threonine 0.344mg 0.084mg Black turtle bean
Isoleucine 0.361mg 0.102mg Black turtle bean
Leucine 0.653mg 0.195mg Black turtle bean
Lysine 0.562mg 0.085mg Black turtle bean
Methionine 0.123mg 0.056mg Black turtle bean
Phenylalanine 0.442mg 0.126mg Black turtle bean
Valine 0.428mg 0.144mg Black turtle bean
Histidine 0.228mg 0.056mg Black turtle bean
Cholesterol 0mg 0mg
Trans Fat 0g g Arborio rice
Saturated Fat 0.089g 0.051g Arborio rice
Monounsaturated Fat 0.03g 0.058g Arborio rice
Polyunsaturated fat 0.149g 0.05g Black turtle bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Arborio rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
Low glycemic index diet ok

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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
17
Black turtle bean
13
Arborio rice
Mineral Summary Score
47
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 food.
Protein
49%
Black turtle bean
14%
Arborio rice
Carbohydrates
24%
Black turtle bean
29%
Arborio rice
Fats
2%
Black turtle bean
1%
Arborio rice

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 is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.038g)
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)

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/175187/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.