Black turtle bean vs. Oatmeal — In-Depth Nutrition Comparison

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Significant differences between black turtle bean and oatmeal

Black turtle bean has more fiber, copper, potassium, phosphorus, and folate; however, oatmeal is richer in iron, vitamin B6, vitamin B3, vitamin B2, and manganese.
Oatmeal covers your daily iron needs 39% more than black turtle bean.
Oatmeal has 7 times less potassium than black turtle bean. Black turtle bean has 433mg of potassium, while oatmeal has 61mg.
Oatmeal has a higher glycemic index. The glycemic index of oatmeal is 79, 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 Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

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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.

Black turtle bean

Oatmeal

Contains more MagnesiumMagnesium	+88.5%
Contains more PotassiumPotassium	+609.8%
Contains more CopperCopper	+307.6%
Contains more ZincZinc	+22.6%
Contains more PhosphorusPhosphorus	+97.4%
Contains less SodiumSodium	-93.9%

Contains more CalciumCalcium	+45.5%
Contains more IronIron	+109.1%
Contains more ManganeseManganese	+70.6%
Contains more SeleniumSelenium	+316.7%

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.

Black turtle bean

Oatmeal

Contains more Vitamin EVitamin E	+1142.9%
Contains more Vitamin KVitamin K	+725%
Contains more FolateFolate	+95.5%
Contains more CholineCholine	+593.6%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+15.6%
Contains more Vitamin B2Vitamin B2	+283.9%
Contains more Vitamin B3Vitamin B3	+474%
Contains more Vitamin B5Vitamin B5	+21.9%
Contains more Vitamin B6Vitamin B6	+276.6%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	2.85mg	5.96mg	39%
Fiber	8.3g	1.7g	26%
Copper	0.269mg	0.066mg	23%
Vitamin B3	0.527mg	3.025mg	16%
Vitamin B6	0.077mg	0.29mg	16%
Vitamin A	0µg	130µg	14%
Protein	8.18g	2.37g	12%
Vitamin B2	0.056mg	0.215mg	12%
Folate	86µg	44µg	11%
Phosphorus	152mg	77mg	11%
Potassium	433mg	61mg	11%
Manganese	0.327mg	0.558mg	10%
Selenium	1.2µg	5µg	7%
Magnesium	49mg	26mg	5%
Choline	32.6mg	4.7mg	5%
Vitamin E	0.87mg	0.07mg	5%
Starch		10.37g	4%
Carbs	24.35g	11.67g	4%
Calories	130kcal	68kcal	3%
Vitamin B1	0.225mg	0.26mg	3%
Calcium	55mg	80mg	3%
Sodium	3mg	49mg	2%
Fats	0.35g	1.36g	2%
Polyunsaturated fat	0.149g	0.426g	2%
Vitamin K	3.3µg	0.4µg	2%
Zinc	0.76mg	0.62mg	1%
Saturated fat	0.089g	0.226g	1%
Monounsaturated fat	0.03g	0.391g	1%
Vitamin B5	0.26mg	0.317mg	1%
Net carbs	16.05g	9.97g	N/A
Sugar	0.32g	0.46g	N/A
Trans fat	0g	0.003g	N/A
Tryptophan	0.097mg	0.04mg	0%
Threonine	0.344mg	0.083mg	0%
Isoleucine	0.361mg	0.105mg	0%
Leucine	0.653mg	0.2mg	0%
Lysine	0.562mg	0.135mg	0%
Methionine	0.123mg	0.04mg	0%
Phenylalanine	0.442mg	0.13mg	0%
Valine	0.428mg	0.151mg	0%
Histidine	0.228mg	0.057mg	0%