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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 Iron, Fiber, Copper, Folate, Vitamin B1, Phosphorus, Potassium, and Magnesium, however Rice has more Selenium, and Manganese.
  • Black turtle bean's daily need coverage for Iron is 33% more.
  • Black turtle bean has 29 times more Folate than Rice. Black turtle bean has 86µg of Folate, while Rice has 3µg.

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

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Black turtle bean
Black turtle bean
7
:
1
Rice
Rice
Contains more Calcium +450%
Contains more Iron +1325%
Contains more Magnesium +308.3%
Contains more Phosphorus +253.5%
Contains more Potassium +1137.1%
Contains more Zinc +55.1%
Contains more Copper +289.9%
Contains less Sodium -66.7%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 107% 35% 66% 39% 1% 21% 90%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 8% 9% 19% 4% 1% 14% 24%
Contains more Calcium +450%
Contains more Iron +1325%
Contains more Magnesium +308.3%
Contains more Phosphorus +253.5%
Contains more Potassium +1137.1%
Contains more Zinc +55.1%
Contains more Copper +289.9%
Contains less Sodium -66.7%

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
Black turtle bean
Black turtle bean
7
:
2
Rice
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +2075%
Contains more Vitamin B1 +1025%
Contains more Vitamin B2 +330.8%
Contains more Vitamin B3 +31.8%
Contains more Folate +2766.7%
Contains more Vitamin K +∞%
Contains more Vitamin B5 +50%
Contains more Vitamin B6 +20.8%
Black turtle bean
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%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 5% 3% 8% 24% 22% 3% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +2075%
Contains more Vitamin B1 +1025%
Contains more Vitamin B2 +330.8%
Contains more Vitamin B3 +31.8%
Contains more Folate +2766.7%
Contains more Vitamin K +∞%
Contains more Vitamin B5 +50%
Contains more Vitamin B6 +20.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black turtle bean
Black turtle bean
3
:
2
Rice
Rice
Contains more Protein +204.1%
Contains more Fats +25%
Contains more Other +228.6%
Contains more Carbs +15.7%
Equal in Water - 68.44
Black turtle bean
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Rice
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 Protein +204.1%
Contains more Fats +25%
Contains more Other +228.6%
Contains more Carbs +15.7%
Equal in Water - 68.44

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black turtle bean
Black turtle bean
1
:
2
Rice
Rice
Contains more Polyunsaturated fat +96.1%
Contains less Saturated Fat -13.5%
Contains more Monounsaturated Fat +193.3%
Black turtle bean
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Polyunsaturated fat +96.1%
Contains less Saturated Fat -13.5%
Contains more Monounsaturated Fat +193.3%

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 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
Net carbs 16.05g 27.77g Rice
Protein 8.18g 2.69g Black turtle bean
Fats 0.35g 0.28g Black turtle bean
Carbs 24.35g 28.17g Rice
Calories 130kcal 130kcal
Sugar 0.32g 0.05g Rice
Fiber 8.3g 0.4g Black turtle bean
Calcium 55mg 10mg Black turtle bean
Iron 2.85mg 0.2mg Black turtle bean
Magnesium 49mg 12mg Black turtle bean
Phosphorus 152mg 43mg Black turtle bean
Potassium 433mg 35mg Black turtle bean
Sodium 3mg 1mg Rice
Zinc 0.76mg 0.49mg Black turtle bean
Copper 0.269mg 0.069mg Black turtle bean
Vitamin A 6IU 0IU Black turtle bean
Vitamin E 0.87mg 0.04mg Black turtle bean
Vitamin B1 0.225mg 0.02mg Black turtle bean
Vitamin B2 0.056mg 0.013mg Black turtle bean
Vitamin B3 0.527mg 0.4mg Black turtle bean
Vitamin B5 0.26mg 0.39mg Rice
Vitamin B6 0.077mg 0.093mg Rice
Folate 86µg 3µg Black turtle bean
Vitamin K 3.3µg 0µg 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
Saturated Fat 0.089g 0.077g Rice
Monounsaturated Fat 0.03g 0.088g Rice
Polyunsaturated fat 0.149g 0.076g Black turtle bean

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
17%
Black turtle bean
5%
Rice
Minerals Daily Need Coverage Score
47%
Black turtle bean
10%
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

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169757/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.