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  6. Black turtle bean vs. Arborio rice

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" 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 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
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%
~equal in Manganese ~0.357mg

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% 0.36% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
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% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin AVitamin A +∞%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
2% 29% 69%
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
33% 11% 56%
Saturated Fat: Sat. Fat 0.089 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
32% 36% 31%
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.
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
Calories 130kcal 130kcal
Protein 8.18g 2.36g Black turtle bean
Fats 0.35g 0.19g Black turtle bean
Net carbs 16.05g 28.73g Arborio rice
Carbs 24.35g 28.73g Arborio rice
Magnesium 49mg 8mg Black turtle bean
Calcium 55mg 1mg Black turtle bean
Potassium 433mg 26mg Black turtle bean
Iron 2.85mg 1.46mg Black turtle bean
Sugar 0.32g Arborio rice
Fiber 8.3g Black turtle bean
Copper 0.269mg 0.072mg Black turtle bean
Zinc 0.76mg 0.4mg Black turtle bean
Phosphorus 152mg 33mg Black turtle bean
Sodium 3mg 0mg Arborio rice
Vitamin A 6IU 0IU Black turtle bean
Vitamin E 0.87mg Black turtle bean
Manganese 0.327mg 0.357mg Arborio rice
Selenium 1.2µg 7.5µg Arborio rice
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
Vitamin K 3.3µg Black turtle bean
Folate 86µg 59µg Black turtle bean
Choline 32.6mg Black turtle bean
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
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

Which food is preferable for your diet?

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

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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%
Black turtle bean
12%
Arborio rice
Minerals Daily Need Coverage Score
42%
Black turtle bean
20%
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

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/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.