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  6. Black turtle bean vs. Oats

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

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A recap on the differences between black turtle bean and oats

  • Black turtle bean is higher in folate, yet oats are higher in manganese, phosphorus, vitamin B1, copper, magnesium, zinc, iron, vitamin B5, and fiber.
  • Oats cover your daily manganese needs 200% more than black turtle bean.
  • Black turtle bean contains 2 times more folate than oats. While black turtle bean contains 86µg of folate, oats contain only 56µg.
  • The glycemic index of black turtle bean is lower.

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

Infographic

Black turtle bean vs Oats 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%
Oats
Oats
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% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Oats
Oats
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 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 A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Oats DV% diff.
Manganese 0.327mg 4.916mg 200%
Phosphorus 152mg 523mg 53%
Vitamin B1 0.225mg 0.763mg 45%
Copper 0.269mg 0.626mg 40%
Magnesium 49mg 177mg 30%
Zinc 0.76mg 3.97mg 29%
Iron 2.85mg 4.72mg 23%
Vitamin B5 0.26mg 1.349mg 22%
Protein 8.18g 16.89g 17%
Polyunsaturated fat 0.149g 2.535g 16%
Carbs 24.35g 66.27g 14%
Calories 130kcal 389kcal 13%
Fats 0.35g 6.9g 10%
Fiber 8.3g 10.6g 9%
Folate 86µg 56µg 8%
Choline 32.6mg 6%
Vitamin B2 0.056mg 0.139mg 6%
Vitamin E 0.87mg 6%
Monounsaturated fat 0.03g 2.178g 5%
Saturated fat 0.089g 1.217g 5%
Vitamin K 3.3µg 3%
Vitamin B3 0.527mg 0.961mg 3%
Vitamin B6 0.077mg 0.119mg 3%
Selenium 1.2µg 2%
Net carbs 16.05g 55.67g N/A
Calcium 55mg 54mg 0%
Potassium 433mg 429mg 0%
Sugar 0.32g N/A
Sodium 3mg 2mg 0%
Tryptophan 0.097mg 0.234mg 0%
Threonine 0.344mg 0.575mg 0%
Isoleucine 0.361mg 0.694mg 0%
Leucine 0.653mg 1.284mg 0%
Lysine 0.562mg 0.701mg 0%
Methionine 0.123mg 0.312mg 0%
Phenylalanine 0.442mg 0.895mg 0%
Valine 0.428mg 0.937mg 0%
Histidine 0.228mg 0.405mg 0%

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
Oats
Oats
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
Oats
Oats
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%

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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. Oats - 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.