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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Black turtle bean
Black turtle bean
2
:
6
Oat
Oat
Contains more Iron +65.6%
Contains more Magnesium +261.2%
Contains more Copper +132.7%
Contains more Zinc +422.4%
Contains more Phosphorus +244.1%
Contains less Sodium -33.3%
Equal in Calcium - 54
Equal in Potassium - 429
Black turtle bean
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 17% 39% 35% 90% 21% 66% 1%
Oat
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Contains more Iron +65.6%
Contains more Magnesium +261.2%
Contains more Copper +132.7%
Contains more Zinc +422.4%
Contains more Phosphorus +244.1%
Contains less Sodium -33.3%
Equal in Calcium - 54
Equal in Potassium - 429

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Black turtle bean
Black turtle bean
4
:
5
Oat
Oat
Contains more Vitamin A +∞%
Contains more Folate +53.6%
Contains more Vitamin B1 +239.1%
Contains more Vitamin B2 +148.2%
Contains more Vitamin B3 +82.4%
Contains more Vitamin B5 +418.8%
Contains more Vitamin B6 +54.5%
Black turtle bean
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 18% 0% 57% 13% 10% 16% 18% 0% 9% 65%
Oat
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
Contains more Vitamin A +∞%
Contains more Folate +53.6%
Contains more Vitamin B1 +239.1%
Contains more Vitamin B2 +148.2%
Contains more Vitamin B3 +82.4%
Contains more Vitamin B5 +418.8%
Contains more Vitamin B6 +54.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Vitamin C 0mg 0mg
Net carbs 16.05g 55.67g Oat
Carbs 24.35g 66.27g Oat
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 2.85mg 4.72mg Oat
Calcium 55mg 54mg Black turtle bean
Potassium 433mg 429mg Black turtle bean
Magnesium 49mg 177mg Oat
Sugar 0.32g g Oat
Fiber 8.3g 10.6g Oat
Copper 0.269mg 0.626mg Oat
Zinc 0.76mg 3.97mg Oat
Starch g g
Phosphorus 152mg 523mg Oat
Sodium 3mg 2mg Oat
Vitamin A 6IU 0IU Black turtle bean
Vitamin E 0.87mg mg Black turtle bean
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 3.3µg µg Black turtle bean
Folate 86µg 56µg Black turtle bean
Trans Fat 0g g Oat
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
Fructose g g

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
17
Black turtle bean
33
Oat
Mineral Summary Score
47
Black turtle bean
112
Oat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
49%
Black turtle bean
101%
Oat
Carbohydrates
24%
Black turtle bean
66%
Oat
Fats
2%
Black turtle bean
32%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.