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.
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Iron
+65.6%
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Magnesium
+261.2%
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Phosphorus
+244.1%
Contains
less
Sodium
-33.3%
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Zinc
+422.4%
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Copper
+132.7%
Equal in Calcium - 54
Equal in Potassium - 429
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Iron
+65.6%
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Magnesium
+261.2%
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Phosphorus
+244.1%
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less
Sodium
-33.3%
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Zinc
+422.4%
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Copper
+132.7%
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
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Contains
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Vitamin A
+∞%
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Folate
+53.6%
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Vitamin B1
+239.1%
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Vitamin B2
+148.2%
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Vitamin B3
+82.4%
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Vitamin B5
+418.8%
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Vitamin B6
+54.5%
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Vitamin A
+∞%
Contains
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Folate
+53.6%
Contains
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Vitamin B1
+239.1%
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Vitamin B2
+148.2%
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Vitamin B3
+82.4%
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Vitamin B5
+418.8%
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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.
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Lower in Sugar |
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Lower in Sodium |
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Lower in price |
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Lower in Saturated Fat |
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Lower in glycemic index |
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Lower in Cholesterol | Equal | ||
Rich in minerals | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 16.05g | 55.67g |
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Protein | 8.18g | 16.89g |
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Fats | 0.35g | 6.9g |
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Carbs | 24.35g | 66.27g |
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Calories | 130kcal | 389kcal |
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Starch | g | g | |
Fructose | g | g | |
Sugar | 0.32g | g |
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Fiber | 8.3g | 10.6g |
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Calcium | 55mg | 54mg |
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Iron | 2.85mg | 4.72mg |
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Magnesium | 49mg | 177mg |
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Phosphorus | 152mg | 523mg |
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Potassium | 433mg | 429mg |
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Sodium | 3mg | 2mg |
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Zinc | 0.76mg | 3.97mg |
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Copper | 0.269mg | 0.626mg |
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Vitamin A | 6IU | 0IU |
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Vitamin E | 0.87mg | mg |
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Vitamin D | 0IU | 0IU | |
Vitamin D | 0µg | 0µg | |
Vitamin C | 0mg | 0mg | |
Vitamin B1 | 0.225mg | 0.763mg |
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Vitamin B2 | 0.056mg | 0.139mg |
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Vitamin B3 | 0.527mg | 0.961mg |
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Vitamin B5 | 0.26mg | 1.349mg |
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Vitamin B6 | 0.077mg | 0.119mg |
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Folate | 86µg | 56µg |
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Vitamin B12 | 0µg | 0µg | |
Vitamin K | 3.3µg | µg |
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Tryptophan | 0.097mg | 0.234mg |
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Threonine | 0.344mg | 0.575mg |
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Isoleucine | 0.361mg | 0.694mg |
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Leucine | 0.653mg | 1.284mg |
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Lysine | 0.562mg | 0.701mg |
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Methionine | 0.123mg | 0.312mg |
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Phenylalanine | 0.442mg | 0.895mg |
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Valine | 0.428mg | 0.937mg |
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Histidine | 0.228mg | 0.405mg |
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Cholesterol | 0mg | 0mg | |
Trans Fat | 0g | g |
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Saturated Fat | 0.089g | 1.217g |
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Monounsaturated Fat | 0.03g | 2.178g |
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Polyunsaturated fat | 0.149g | 2.535g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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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

33

Mineral Summary Score
47

112

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%

101%

Carbohydrates
24%

66%

Fats
2%

32%

Comparison summary
Which food is lower in Sugar?

Oat is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?

Oat contains less Sodium (difference - 1mg)
Which food is cheaper?

Oat is cheaper (difference - $1)
Which food is lower in Saturated Fat?

Black turtle bean is lower in Saturated Fat (difference - 1.128g)
Which food is lower in glycemic index?

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.