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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, Potassium, Phosphorus, and Calcium, yet Brown rice is richer in Manganese, Vitamin B3, and Selenium.
  • Daily need coverage for Iron from Black turtle bean is 29% higher.
  • Black turtle bean contains 18 times more Calcium than Brown rice. Black turtle bean contains 55mg of Calcium, while Brown rice contains 3mg.

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

Infographic

Black turtle bean vs Brown rice infographic
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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 more Iron +408.9%
Contains more Calcium +1733.3%
Contains more Potassium +403.5%
Contains more Magnesium +25.6%
Contains more Copper +153.8%
Contains more Phosphorus +47.6%
Contains less Sodium -25%
Equal in Zinc - 0.71
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 17% 39% 35% 90% 21% 66% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 8% 28% 36% 20% 45% 1%
Contains more Iron +408.9%
Contains more Calcium +1733.3%
Contains more Potassium +403.5%
Contains more Magnesium +25.6%
Contains more Copper +153.8%
Contains more Phosphorus +47.6%
Contains less Sodium -25%
Equal in Zinc - 0.71

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
:
Contains more Vitamin A +∞%
Contains more Vitamin E +411.8%
Contains more Vitamin B1 +26.4%
Contains more Vitamin K +1550%
Contains more Folate +855.6%
Contains more Vitamin B2 +23.2%
Contains more Vitamin B3 +386%
Contains more Vitamin B5 +46.2%
Contains more Vitamin B6 +59.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 18% 0% 57% 13% 10% 16% 18% 0% 9% 65%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 45% 16% 49% 23% 29% 0% 1% 7%
Contains more Vitamin A +∞%
Contains more Vitamin E +411.8%
Contains more Vitamin B1 +26.4%
Contains more Vitamin K +1550%
Contains more Folate +855.6%
Contains more Vitamin B2 +23.2%
Contains more Vitamin B3 +386%
Contains more Vitamin B5 +46.2%
Contains more Vitamin B6 +59.7%

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
Black turtle bean
14
Brown rice
Mineral Summary Score
47
Black turtle bean
20
Brown rice

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%
Black turtle bean
16%
Brown rice
Carbohydrates
24%
Black turtle bean
26%
Brown rice
Fats
2%
Black turtle bean
4%
Brown rice

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.
Black turtle bean Brown rice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.08g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.171g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 46)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $0.4)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Black turtle bean Brown rice Opinion
Calories 130 123 Black turtle bean
Protein 8.18 2.74 Black turtle bean
Fats 0.35 0.97 Brown rice
Vitamin C 0 0
Carbs 24.35 25.58 Brown rice
Cholesterol 0 0
Vitamin D 0 0
Iron 2.85 0.56 Black turtle bean
Calcium 55 3 Black turtle bean
Potassium 433 86 Black turtle bean
Magnesium 49 39 Black turtle bean
Sugar 0.32 0.24 Brown rice
Fiber 8.3 1.6 Black turtle bean
Copper 0.269 0.106 Black turtle bean
Zinc 0.76 0.71 Black turtle bean
Starch 24.79 Brown rice
Phosphorus 152 103 Black turtle bean
Sodium 3 4 Black turtle bean
Vitamin A 6 0 Black turtle bean
Vitamin E 0.87 0.17 Black turtle bean
Vitamin D 0 0
Vitamin B1 0.225 0.178 Black turtle bean
Vitamin B2 0.056 0.069 Brown rice
Vitamin B3 0.527 2.561 Brown rice
Vitamin B5 0.26 0.38 Brown rice
Vitamin B6 0.077 0.123 Brown rice
Vitamin B12 0 0
Vitamin K 3.3 0.2 Black turtle bean
Folate 86 9 Black turtle bean
Trans Fat 0 0
Saturated Fat 0.089 0.26 Black turtle bean
Monounsaturated Fat 0.03 0.369 Brown rice
Polyunsaturated fat 0.149 0.366 Brown rice
Tryptophan 0.097 0.033 Black turtle bean
Threonine 0.344 0.095 Black turtle bean
Isoleucine 0.361 0.109 Black turtle bean
Leucine 0.653 0.214 Black turtle bean
Lysine 0.562 0.099 Black turtle bean
Methionine 0.123 0.058 Black turtle bean
Phenylalanine 0.442 0.133 Black turtle bean
Valine 0.428 0.151 Black turtle bean
Histidine 0.228 0.066 Black turtle bean
Fructose 0 Brown rice

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.