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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1733.3%
Contains more Iron +408.9%
Contains more Magnesium +25.6%
Contains more Phosphorus +47.6%
Contains more Potassium +403.5%
Contains less Sodium -25%
Contains more Copper +153.8%
Equal in Zinc - 0.71
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 107% 35% 66% 39% 1% 21% 90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Contains more Calcium +1733.3%
Contains more Iron +408.9%
Contains more Magnesium +25.6%
Contains more Phosphorus +47.6%
Contains more Potassium +403.5%
Contains less Sodium -25%
Contains more Copper +153.8%
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 Folate +855.6%
Contains more Vitamin K +1550%
Contains more Vitamin B2 +23.2%
Contains more Vitamin B3 +386%
Contains more Vitamin B5 +46.2%
Contains more Vitamin B6 +59.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +411.8%
Contains more Vitamin B1 +26.4%
Contains more Folate +855.6%
Contains more Vitamin K +1550%
Contains more Vitamin B2 +23.2%
Contains more Vitamin B3 +386%
Contains more Vitamin B5 +46.2%
Contains more Vitamin B6 +59.7%

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

All nutrients comparison - raw data values

Nutrient Black turtle bean Brown rice Opinion
Net carbs 16.05g 23.98g Brown rice
Protein 8.18g 2.74g Black turtle bean
Fats 0.35g 0.97g Brown rice
Carbs 24.35g 25.58g Brown rice
Calories 130kcal 123kcal Black turtle bean
Starch g 24.79g Brown rice
Fructose g 0g Brown rice
Sugar 0.32g 0.24g Brown rice
Fiber 8.3g 1.6g Black turtle bean
Calcium 55mg 3mg Black turtle bean
Iron 2.85mg 0.56mg Black turtle bean
Magnesium 49mg 39mg Black turtle bean
Phosphorus 152mg 103mg Black turtle bean
Potassium 433mg 86mg Black turtle bean
Sodium 3mg 4mg Black turtle bean
Zinc 0.76mg 0.71mg Black turtle bean
Copper 0.269mg 0.106mg Black turtle bean
Vitamin A 6IU 0IU Black turtle bean
Vitamin E 0.87mg 0.17mg Black turtle bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.225mg 0.178mg Black turtle bean
Vitamin B2 0.056mg 0.069mg Brown rice
Vitamin B3 0.527mg 2.561mg Brown rice
Vitamin B5 0.26mg 0.38mg Brown rice
Vitamin B6 0.077mg 0.123mg Brown rice
Folate 86µg 9µg Black turtle bean
Vitamin B12 0µg 0µg
Vitamin K 3.3µg 0.2µg Black turtle bean
Tryptophan 0.097mg 0.033mg Black turtle bean
Threonine 0.344mg 0.095mg Black turtle bean
Isoleucine 0.361mg 0.109mg Black turtle bean
Leucine 0.653mg 0.214mg Black turtle bean
Lysine 0.562mg 0.099mg Black turtle bean
Methionine 0.123mg 0.058mg Black turtle bean
Phenylalanine 0.442mg 0.133mg Black turtle bean
Valine 0.428mg 0.151mg Black turtle bean
Histidine 0.228mg 0.066mg Black turtle bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.089g 0.26g Black turtle bean
Monounsaturated Fat 0.03g 0.369g Brown rice
Polyunsaturated fat 0.149g 0.366g Brown rice

Which food is preferable for your diet?

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

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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

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.

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.