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  6. Black turtle bean vs. Rice

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

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Important differences between Black turtle bean and Rice

  • Black turtle bean has more Fiber, Copper, Iron, Phosphorus, Potassium, Magnesium, and Folate, however, Rice has more Selenium, Manganese, and Vitamin B3.
  • Black turtle bean's daily need coverage for Fiber is 32% more.
  • Black turtle bean has 12 times more Potassium than Rice. Black turtle bean has 433mg of Potassium, while Rice has 35mg.

The food varieties used in the comparison are Beans, black turtle, mature seeds, cooked, boiled, without salt and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Black turtle bean vs Rice 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%
Rice
Rice
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +308.3%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +1137.1%
Contains more IronIron +137.5%
Contains more CopperCopper +289.9%
Contains more ZincZinc +55.1%
Contains more PhosphorusPhosphorus +253.5%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +44.3%
Contains more SeleniumSelenium +525%

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%
Rice
Rice
3
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2075%
Contains more Vitamin B1Vitamin B1 +38%
Contains more Vitamin B2Vitamin B2 +330.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +48.3%
Contains more CholineCholine +1452.4%
Contains more Vitamin B3Vitamin B3 +180.1%
Contains more Vitamin B5Vitamin B5 +50%
Contains more Vitamin B6Vitamin B6 +20.8%
~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
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +204.1%
Contains more FatsFats +25%
Contains more OtherOther +228.6%
Contains more CarbsCarbs +15.7%
~equal in Water ~68.44g

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
Rice
Rice
2
32% 37% 32%
Saturated Fat: Sat. Fat 0.077 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Poly. FatPolyunsaturated fat +96.1%
Contains less Sat. FatSaturated Fat -13.5%
Contains more Mono. FatMonounsaturated Fat +193.3%

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

All nutrients comparison - raw data values

Nutrient Black turtle bean Rice Opinion
Calories 130kcal 130kcal
Protein 8.18g 2.69g Black turtle bean
Fats 0.35g 0.28g Black turtle bean
Net carbs 16.05g 27.77g Rice
Carbs 24.35g 28.17g Rice
Magnesium 49mg 12mg Black turtle bean
Calcium 55mg 10mg Black turtle bean
Potassium 433mg 35mg Black turtle bean
Iron 2.85mg 1.2mg Black turtle bean
Sugar 0.32g 0.05g Rice
Fiber 8.3g 0.4g Black turtle bean
Copper 0.269mg 0.069mg Black turtle bean
Zinc 0.76mg 0.49mg Black turtle bean
Phosphorus 152mg 43mg Black turtle bean
Sodium 3mg 1mg Rice
Vitamin A 6IU 0IU Black turtle bean
Vitamin E 0.87mg 0.04mg Black turtle bean
Manganese 0.327mg 0.472mg Rice
Selenium 1.2µg 7.5µg Rice
Vitamin B1 0.225mg 0.163mg Black turtle bean
Vitamin B2 0.056mg 0.013mg Black turtle bean
Vitamin B3 0.527mg 1.476mg Rice
Vitamin B5 0.26mg 0.39mg Rice
Vitamin B6 0.077mg 0.093mg Rice
Vitamin K 3.3µg 0µg Black turtle bean
Folate 86µg 58µg Black turtle bean
Choline 32.6mg 2.1mg Black turtle bean
Saturated Fat 0.089g 0.077g Rice
Monounsaturated Fat 0.03g 0.088g Rice
Polyunsaturated fat 0.149g 0.076g Black turtle bean
Tryptophan 0.097mg 0.031mg Black turtle bean
Threonine 0.344mg 0.096mg Black turtle bean
Isoleucine 0.361mg 0.116mg Black turtle bean
Leucine 0.653mg 0.222mg Black turtle bean
Lysine 0.562mg 0.097mg Black turtle bean
Methionine 0.123mg 0.063mg Black turtle bean
Phenylalanine 0.442mg 0.144mg Black turtle bean
Valine 0.428mg 0.164mg Black turtle bean
Histidine 0.228mg 0.063mg Black turtle bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Rice
Low Calories diet Equal
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
12%
Rice
Minerals Daily Need Coverage Score
42%
Black turtle bean
22%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.012g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $0.6)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.