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  6. Black turtle bean vs. Rice

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.
  • 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, 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Rice
Rice
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 7.5% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +308.3%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +1137.1%
Contains more IronIron +1325%
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

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Rice
Rice
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.8% 0% 5% 3% 7.5% 23% 21% 0% 0% 2.3% 1.1%
Contains more Vitamin EVitamin E +2075%
Contains more Vitamin B1Vitamin B1 +1025%
Contains more Vitamin B2Vitamin B2 +330.8%
Contains more Vitamin B3Vitamin B3 +31.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2766.7%
Contains more CholineCholine +1452.4%
Contains more Vitamin B5Vitamin B5 +50%
Contains more Vitamin B6Vitamin B6 +20.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Rice DV% diff.
Iron 2.85mg 0.2mg 33%
Fiber 8.3g 0.4g 32%
Copper 0.269mg 0.069mg 22%
Folate 86µg 3µg 21%
Vitamin B1 0.225mg 0.02mg 17%
Phosphorus 152mg 43mg 16%
Potassium 433mg 35mg 12%
Protein 8.18g 2.69g 11%
Selenium 1.2µg 7.5µg 11%
Magnesium 49mg 12mg 9%
Vitamin E 0.87mg 0.04mg 6%
Choline 32.6mg 2.1mg 6%
Manganese 0.327mg 0.472mg 6%
Calcium 55mg 10mg 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%
Vitamin B6 0.077mg 0.093mg 1%
Carbs 24.35g 28.17g 1%
Vitamin B3 0.527mg 0.4mg 1%
Calories 130kcal 130kcal 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Rice
Rice
2
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 ProteinProtein +204.1%
Contains more FatsFats +25%
Contains more OtherOther +228.6%
Contains more CarbsCarbs +15.7%
~equal in Water ~68.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
Rice
Rice
2
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Poly. FatPolyunsaturated fat +96.1%
Contains less Sat. FatSaturated fat -13.5%
Contains more Mono. FatMonounsaturated fat +193.3%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.