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  6. Black turtle bean vs. Oat

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

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A recap on differences between Black turtle bean and Oat

  • Black turtle bean is higher in Folate, yet Oat is higher in Manganese, Phosphorus, Vitamin B1, Copper, Magnesium, Zinc, Iron, Vitamin B5, and Fiber.
  • Oat covers your daily Manganese needs 200% more than Black turtle bean.
  • Black turtle bean contains 2 times more Folate than Oat. While Black turtle bean contains 86µg of Folate, Oat contains only 56µg.

Food varieties used in this article are Beans, black turtle, mature seeds, cooked, boiled, without salt and Oats.

Infographic

Black turtle bean vs Oat 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%
Oat
Oat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +261.2%
Contains more IronIron +65.6%
Contains more CopperCopper +132.7%
Contains more ZincZinc +422.4%
Contains more PhosphorusPhosphorus +244.1%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +1403.4%
~equal in Calcium ~54mg
~equal in Potassium ~429mg

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%
Oat
Oat
5
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% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +53.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +239.1%
Contains more Vitamin B2Vitamin B2 +148.2%
Contains more Vitamin B3Vitamin B3 +82.4%
Contains more Vitamin B5Vitamin B5 +418.8%
Contains more Vitamin B6Vitamin B6 +54.5%
~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
Oat
Oat
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more WaterWater +699.8%
Contains more ProteinProtein +106.5%
Contains more FatsFats +1871.4%
Contains more CarbsCarbs +172.2%
Contains more OtherOther +24.6%

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
Oat
Oat
2
21% 37% 43%
Saturated Fat: Sat. Fat 1.217 g
Monounsaturated Fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated Fat -92.7%
Contains more Mono. FatMonounsaturated Fat +7160%
Contains more Poly. FatPolyunsaturated fat +1601.3%

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

All nutrients comparison - raw data values

Nutrient Black turtle bean Oat Opinion
Calories 130kcal 389kcal Oat
Protein 8.18g 16.89g Oat
Fats 0.35g 6.9g Oat
Net carbs 16.05g 55.67g Oat
Carbs 24.35g 66.27g Oat
Magnesium 49mg 177mg Oat
Calcium 55mg 54mg Black turtle bean
Potassium 433mg 429mg Black turtle bean
Iron 2.85mg 4.72mg Oat
Sugar 0.32g Oat
Fiber 8.3g 10.6g Oat
Copper 0.269mg 0.626mg Oat
Zinc 0.76mg 3.97mg Oat
Phosphorus 152mg 523mg Oat
Sodium 3mg 2mg Oat
Vitamin A 6IU 0IU Black turtle bean
Vitamin E 0.87mg Black turtle bean
Manganese 0.327mg 4.916mg Oat
Selenium 1.2µg Black turtle bean
Vitamin B1 0.225mg 0.763mg Oat
Vitamin B2 0.056mg 0.139mg Oat
Vitamin B3 0.527mg 0.961mg Oat
Vitamin B5 0.26mg 1.349mg Oat
Vitamin B6 0.077mg 0.119mg Oat
Vitamin K 3.3µg Black turtle bean
Folate 86µg 56µg Black turtle bean
Choline 32.6mg Black turtle bean
Saturated Fat 0.089g 1.217g Black turtle bean
Monounsaturated Fat 0.03g 2.178g Oat
Polyunsaturated fat 0.149g 2.535g Oat
Tryptophan 0.097mg 0.234mg Oat
Threonine 0.344mg 0.575mg Oat
Isoleucine 0.361mg 0.694mg Oat
Leucine 0.653mg 1.284mg Oat
Lysine 0.562mg 0.701mg Oat
Methionine 0.123mg 0.312mg Oat
Phenylalanine 0.442mg 0.895mg Oat
Valine 0.428mg 0.937mg Oat
Histidine 0.228mg 0.405mg Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Oat
Low Calories diet ok
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
30%
Oat
Minerals Daily Need Coverage Score
42%
Black turtle bean
154%
Oat

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 1mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 1.128g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 39)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.