Black turtle bean vs. Brown rice — In-Depth Nutrition Comparison

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The main differences between black turtle bean and brown rice

Black turtle bean is richer in iron, fiber, folate, copper, protein, potassium, and phosphorus, yet brown rice is richer in manganese, vitamin B3, and selenium.
Daily need coverage for iron for black turtle bean is 29% higher.
Black turtle bean contains 10 times more folate than brown rice. Black turtle bean contains 86µg of folate, while brown rice contains 9µg.
Black turtle bean has a lower glycemic index than brown rice.

Food types used in this article are Beans, black turtle, mature seeds, cooked, boiled, without salt and Rice, brown, long-grain, 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

Brown rice

Contains more MagnesiumMagnesium	+25.6%
Contains more CalciumCalcium	+1733.3%
Contains more PotassiumPotassium	+403.5%
Contains more IronIron	+408.9%
Contains more CopperCopper	+153.8%
Contains more PhosphorusPhosphorus	+47.6%
Contains less SodiumSodium	-25%

Contains more ManganeseManganese	+197.9%
Contains more SeleniumSelenium	+383.3%

~equal in Zinc ~0.71mg

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

Brown rice

Contains more Vitamin EVitamin E	+411.8%
Contains more Vitamin B1Vitamin B1	+26.4%
Contains more Vitamin KVitamin K	+1550%
Contains more FolateFolate	+855.6%

Contains more Vitamin B2Vitamin B2	+23.2%
Contains more Vitamin B3Vitamin B3	+386%
Contains more Vitamin B5Vitamin B5	+46.2%
Contains more Vitamin B6Vitamin B6	+59.7%

~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.
Iron	2.85mg	0.56mg	29%
Manganese	0.327mg	0.974mg	28%
Fiber	8.3g	1.6g	27%
Folate	86µg	9µg	19%
Copper	0.269mg	0.106mg	18%
Vitamin B3	0.527mg	2.561mg	13%
Protein	8.18g	2.74g	11%
Potassium	433mg	86mg	10%
Starch		24.79g	10%
Selenium	1.2µg	5.8µg	8%
Phosphorus	152mg	103mg	7%
Calcium	55mg	3mg	5%
Vitamin E	0.87mg	0.17mg	5%
Vitamin B1	0.225mg	0.178mg	4%
Vitamin B6	0.077mg	0.123mg	4%
Choline	32.6mg	9.2mg	4%
Vitamin K	3.3µg	0.2µg	3%
Magnesium	49mg	39mg	2%
Vitamin B5	0.26mg	0.38mg	2%
Omega-6 (Linoleic acid)		0.355g	2%
Fats	0.35g	0.97g	1%
Vitamin B2	0.056mg	0.069mg	1%
Saturated fat	0.089g	0.26g	1%
Monounsaturated fat	0.03g	0.369g	1%
Polyunsaturated fat	0.149g	0.366g	1%
Omega-3 (ALA)		0.011g	1%
Calories	130kcal	123kcal	0%
Protein per 100 calories	6.3g	2.2g	N/A
Calories per 10 g protein	159kcal	449kcal	N/A
Weight per 100 calories	77g	81g	N/A
Net carbs	16.05g	23.98g	N/A
Carbs	24.35g	25.58g	0%
Sugar	0.32g	0.24g	N/A
Zinc	0.76mg	0.71mg	0%
Sodium	3mg	4mg	0%
Tryptophan	0.097mg	0.033mg	0%
Threonine	0.344mg	0.095mg	0%
Isoleucine	0.361mg	0.109mg	0%
Leucine	0.653mg	0.214mg	0%
Lysine	0.562mg	0.099mg	0%
Methionine	0.123mg	0.058mg	0%
Phenylalanine	0.442mg	0.133mg	0%
Valine	0.428mg	0.151mg	0%
Histidine	0.228mg	0.066mg	0%