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.
- Arborio rice has a higher glycemic index. The glycemic index of arborio rice is 69, while the glycemic index of black turtle bean is 20.
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
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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 MagnesiumMagnesium | +512.5% |
| Contains more CalciumCalcium | +5400% |
| Contains more PotassiumPotassium | +1565.4% |
| Contains more IronIron | +95.2% |
| Contains more CopperCopper | +273.6% |
| Contains more ZincZinc | +90% |
| Contains more PhosphorusPhosphorus | +360.6% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +525% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +37.2% |
| Contains more Vitamin B2Vitamin B2 | +250% |
| Contains more Vitamin B6Vitamin B6 | +30.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +45.8% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +183.3% |
| Contains more Vitamin B5Vitamin B5 | +52.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.18 g
Fats:
0.35 g
Carbs:
24.35 g
Water:
65.74 g
Other:
1.38 g
Protein:
2.36 g
Fats:
0.19 g
Carbs:
28.73 g
Water:
68.53 g
Other:
0.19 g
| Contains more ProteinProtein | +246.6% |
| Contains more FatsFats | +84.2% |
| Contains more OtherOther | +626.3% |
| Contains more CarbsCarbs | +18% |
~equal in
Water
~68.53g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.089 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.149 g
Saturated fat:
Sat. Fat
0.051 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.05 g
| Contains more Poly. FatPolyunsaturated fat | +198% |
| Contains less Sat. FatSaturated fat | -42.7% |
| Contains more Mono. FatMonounsaturated fat | +93.3% |
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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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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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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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fiber | 8.3g | 33% | |
| Copper | 0.269mg | 0.072mg | 22% |
| Iron | 2.85mg | 1.46mg | 17% |
| Phosphorus | 152mg | 33mg | 17% |
| Protein | 8.18g | 2.36g | 12% |
| Potassium | 433mg | 26mg | 12% |
| Selenium | 1.2µg | 7.5µg | 11% |
| Magnesium | 49mg | 8mg | 10% |
| Folate | 86µg | 59µg | 7% |
| Vitamin E | 0.87mg | 6% | |
| Vitamin B3 | 0.527mg | 1.493mg | 6% |
| Choline | 32.6mg | 6% | |
| Calcium | 55mg | 1mg | 5% |
| Vitamin B1 | 0.225mg | 0.164mg | 5% |
| Vitamin B2 | 0.056mg | 0.016mg | 3% |
| Vitamin K | 3.3µg | 3% | |
| Zinc | 0.76mg | 0.4mg | 3% |
| Vitamin B5 | 0.26mg | 0.397mg | 3% |
| Manganese | 0.327mg | 0.357mg | 1% |
| Vitamin B6 | 0.077mg | 0.059mg | 1% |
| Carbs | 24.35g | 28.73g | 1% |
| Polyunsaturated fat | 0.149g | 0.05g | 1% |
| Calories | 130kcal | 130kcal | 0% |
| Fats | 0.35g | 0.19g | 0% |
| Net carbs | 16.05g | 28.73g | N/A |
| Sugar | 0.32g | N/A | |
| Sodium | 3mg | 0mg | 0% |
| Saturated fat | 0.089g | 0.051g | 0% |
| Monounsaturated fat | 0.03g | 0.058g | 0% |
| Tryptophan | 0.097mg | 0.027mg | 0% |
| Threonine | 0.344mg | 0.084mg | 0% |
| Isoleucine | 0.361mg | 0.102mg | 0% |
| Leucine | 0.653mg | 0.195mg | 0% |
| Lysine | 0.562mg | 0.085mg | 0% |
| Methionine | 0.123mg | 0.056mg | 0% |
| Phenylalanine | 0.442mg | 0.126mg | 0% |
| Valine | 0.428mg | 0.144mg | 0% |
| Histidine | 0.228mg | 0.056mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet | Equal | |
| 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
17%
12%
Minerals Daily Need Coverage Score
42%
20%
Comparison summary
Which food is richer in minerals?
Black turtle bean is relatively richer in minerals
Which food is lower in glycemic index?
Black turtle bean is lower in glycemic index (difference - 49)
Which food is richer in vitamins?
Black turtle bean is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Arborio rice contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Arborio rice is lower in Saturated fat (difference - 0.038g)
Which food is cheaper?
Arborio rice is cheaper (difference - $0.6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)