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Black turtle bean vs. Glutinous rice — In-Depth Nutrition Comparison

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Important differences between Black turtle bean and Glutinous rice

  • Black turtle bean has more Iron, Fiber, Copper, Folate, Phosphorus, Vitamin B1, Potassium, Magnesium, and Choline, however, Glutinous rice has more Selenium.
  • Black turtle bean's daily need coverage for Iron is 34% more.
  • Black turtle bean has 86 times more Folate than Glutinous rice. Black turtle bean has 86µg of Folate, while Glutinous rice has 1µg.

The food varieties used in the comparison are Beans, black turtle, mature seeds, cooked, boiled, without salt and Rice, white, glutinous, unenriched, cooked.

Infographic

Black turtle bean vs Glutinous 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.
Contains more Calcium +2650%
Contains more Iron +1935.7%
Contains more Magnesium +880%
Contains more Phosphorus +1800%
Contains more Potassium +4230%
Contains less Sodium -40%
Contains more Zinc +85.4%
Contains more Copper +449%
Contains more Manganese +24.8%
Contains more Selenium +366.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 6% 4% 4% 1% 1% 12% 17% 35% 31%
Contains more Calcium +2650%
Contains more Iron +1935.7%
Contains more Magnesium +880%
Contains more Phosphorus +1800%
Contains more Potassium +4230%
Contains less Sodium -40%
Contains more Zinc +85.4%
Contains more Copper +449%
Contains more Manganese +24.8%
Contains more Selenium +366.7%

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 A +∞%
Contains more Vitamin E +2075%
Contains more Vitamin B1 +1025%
Contains more Vitamin B2 +330.8%
Contains more Vitamin B3 +81.7%
Contains more Vitamin B5 +20.9%
Contains more Vitamin B6 +196.2%
Contains more Folate +8500%
Contains more Choline +1452.4%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 18% 9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 1% 0% 0% 5% 3% 6% 13% 6% 1% 0% 2% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +2075%
Contains more Vitamin B1 +1025%
Contains more Vitamin B2 +330.8%
Contains more Vitamin B3 +81.7%
Contains more Vitamin B5 +20.9%
Contains more Vitamin B6 +196.2%
Contains more Folate +8500%
Contains more Choline +1452.4%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +305%
Contains more Fats +84.2%
Contains more Carbs +15.5%
Contains more Other +1871.4%
Contains more Water +16.6%
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more Protein +305%
Contains more Fats +84.2%
Contains more Carbs +15.5%
Contains more Other +1871.4%
Contains more Water +16.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +115.9%
Contains less Saturated Fat -56.2%
Contains more Monounsaturated Fat +133.3%
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
22% 39% 39%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.07 g
Polyunsaturated fat: 0.069 g
Contains more Polyunsaturated fat +115.9%
Contains less Saturated Fat -56.2%
Contains more Monounsaturated Fat +133.3%

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 Glutinous rice
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Glutinous rice Opinion
Net carbs 16.05g 20.09g Glutinous rice
Protein 8.18g 2.02g Black turtle bean
Fats 0.35g 0.19g Black turtle bean
Carbs 24.35g 21.09g Black turtle bean
Calories 130kcal 97kcal Black turtle bean
Sugar 0.32g 0.05g Glutinous rice
Fiber 8.3g 1g Black turtle bean
Calcium 55mg 2mg Black turtle bean
Iron 2.85mg 0.14mg Black turtle bean
Magnesium 49mg 5mg Black turtle bean
Phosphorus 152mg 8mg Black turtle bean
Potassium 433mg 10mg Black turtle bean
Sodium 3mg 5mg Black turtle bean
Zinc 0.76mg 0.41mg Black turtle bean
Copper 0.269mg 0.049mg Black turtle bean
Manganese 0.327mg 0.262mg Black turtle bean
Selenium 1.2µg 5.6µg Glutinous rice
Vitamin A 6IU 0IU Black turtle bean
Vitamin E 0.87mg 0.04mg Black turtle bean
Vitamin B1 0.225mg 0.02mg Black turtle bean
Vitamin B2 0.056mg 0.013mg Black turtle bean
Vitamin B3 0.527mg 0.29mg Black turtle bean
Vitamin B5 0.26mg 0.215mg Black turtle bean
Vitamin B6 0.077mg 0.026mg Black turtle bean
Folate 86µg 1µg Black turtle bean
Choline 32.6mg 2.1mg Black turtle bean
Vitamin K 3.3µg 0µg Black turtle bean
Tryptophan 0.097mg 0.023mg Black turtle bean
Threonine 0.344mg 0.072mg Black turtle bean
Isoleucine 0.361mg 0.087mg Black turtle bean
Leucine 0.653mg 0.167mg Black turtle bean
Lysine 0.562mg 0.073mg Black turtle bean
Methionine 0.123mg 0.047mg Black turtle bean
Phenylalanine 0.442mg 0.108mg Black turtle bean
Valine 0.428mg 0.123mg Black turtle bean
Histidine 0.228mg 0.047mg Black turtle bean
Saturated Fat 0.089g 0.039g Glutinous rice
Monounsaturated Fat 0.03g 0.07g Glutinous rice
Polyunsaturated fat 0.149g 0.069g Black turtle bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Glutinous rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
3%
Glutinous rice
Minerals Daily Need Coverage Score
42%
Black turtle bean
11%
Glutinous rice

Comparison summary

Which food is lower in Sugar?
Glutinous rice
Glutinous rice is lower in Sugar (difference - 0.27g)
Which food is lower in Saturated Fat?
Glutinous rice
Glutinous rice is lower in Saturated Fat (difference - 0.05g)
Which food is cheaper?
Glutinous rice
Glutinous rice is cheaper (difference - $0.6)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 78)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.