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, protein, potassium, magnesium, and folate; however, rice has more selenium and manganese.
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.
Rice has a higher glycemic index than black turtle bean.

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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Black turtle bean

Rice

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Black turtle bean

Rice

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 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 A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fiber	8.3g	0.4g	32%
Copper	0.269mg	0.069mg	22%
Iron	2.85mg	1.2mg	21%
Phosphorus	152mg	43mg	16%
Potassium	433mg	35mg	12%
Protein	8.18g	2.69g	11%
Selenium	1.2µg	7.5µg	11%
Magnesium	49mg	12mg	9%
Folate	86µg	58µg	7%
Vitamin E	0.87mg	0.04mg	6%
Manganese	0.327mg	0.472mg	6%
Vitamin B3	0.527mg	1.476mg	6%
Choline	32.6mg	2.1mg	6%
Calcium	55mg	10mg	5%
Vitamin B1	0.225mg	0.163mg	5%
Vitamin B2	0.056mg	0.013mg	3%
Vitamin B5	0.26mg	0.39mg	3%
Vitamin K	3.3µg	0µg	3%
Zinc	0.76mg	0.49mg	2%
Carbs	24.35g	28.17g	1%
Vitamin B6	0.077mg	0.093mg	1%
Calories	130kcal	130kcal	0%
Protein per 100 calories	6.3g	2.1g	N/A
Calories per 10 g protein	159kcal	483kcal	N/A
Weight per 100 calories	77g	77g	N/A
Fats	0.35g	0.28g	0%
Net carbs	16.05g	27.77g	N/A
Sugar	0.32g	0.05g	N/A
Sodium	3mg	1mg	0%
Saturated fat	0.089g	0.077g	0%
Monounsaturated fat	0.03g	0.088g	0%
Polyunsaturated fat	0.149g	0.076g	0%
Tryptophan	0.097mg	0.031mg	0%
Threonine	0.344mg	0.096mg	0%
Isoleucine	0.361mg	0.116mg	0%
Leucine	0.653mg	0.222mg	0%
Lysine	0.562mg	0.097mg	0%
Methionine	0.123mg	0.063mg	0%
Phenylalanine	0.442mg	0.144mg	0%
Valine	0.428mg	0.164mg	0%
Histidine	0.228mg	0.063mg	0%