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  6. Black turtle bean vs. Rye

Black turtle bean vs. Rye — In-Depth Nutrition Comparison

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How are black turtle bean and rye different?

  • Rye has more manganese, fiber, phosphorus, vitamin B5, vitamin B3, selenium, zinc, vitamin B6, vitamin B2, and magnesium than black turtle bean.
  • Daily need coverage for manganese for rye is 98% higher.
  • Black turtle bean has a lower glycemic index (20) than rye (34).

Beans, black turtle, mature seeds, cooked, boiled, without salt and Rye grain are the varieties used in this article.

Infographic

Black turtle bean vs Rye 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" 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%
Rye
Rye
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more CalciumCalcium +129.2%
Contains more MagnesiumMagnesium +124.5%
Contains more PotassiumPotassium +17.8%
Contains more CopperCopper +36.4%
Contains more ZincZinc +248.7%
Contains more PhosphorusPhosphorus +118.4%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +688.1%
Contains more SeleniumSelenium +1058.3%
~equal in Iron ~2.63mg

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%
Rye
Rye
7
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more FolateFolate +126.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +40.4%
Contains more Vitamin B2Vitamin B2 +348.2%
Contains more Vitamin B3Vitamin B3 +710.2%
Contains more Vitamin B5Vitamin B5 +460%
Contains more Vitamin B6Vitamin B6 +281.8%
Contains more Vitamin KVitamin K +78.8%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.85mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~30.4mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Rye DV% diff.
Manganese 0.327mg 2.577mg 98%
Fiber 8.3g 15.1g 27%
Phosphorus 152mg 332mg 26%
Vitamin B5 0.26mg 1.456mg 24%
Vitamin B3 0.527mg 4.27mg 23%
Selenium 1.2µg 13.9µg 23%
Vitamin B6 0.077mg 0.294mg 17%
Carbs 24.35g 75.86g 17%
Zinc 0.76mg 2.65mg 17%
Vitamin B2 0.056mg 0.251mg 15%
Magnesium 49mg 110mg 15%
Folate 86µg 38µg 12%
Copper 0.269mg 0.367mg 11%
Calories 130kcal 338kcal 10%
Vitamin B1 0.225mg 0.316mg 8%
Protein 8.18g 10.34g 4%
Polyunsaturated fat 0.149g 0.767g 4%
Iron 2.85mg 2.63mg 3%
Calcium 55mg 24mg 3%
Potassium 433mg 510mg 2%
Vitamin K 3.3µg 5.9µg 2%
Fats 0.35g 1.63g 2%
Net carbs 16.05g 60.76g N/A
Sugar 0.32g 0.98g N/A
Sodium 3mg 2mg 0%
Vitamin A 0µg 1µg 0%
Vitamin E 0.87mg 0.85mg 0%
Saturated fat 0.089g 0.197g 0%
Choline 32.6mg 30.4mg 0%
Monounsaturated fat 0.03g 0.208g 0%
Tryptophan 0.097mg 0.108mg 0%
Threonine 0.344mg 0.289mg 0%
Isoleucine 0.361mg 0.208mg 0%
Leucine 0.653mg 0.563mg 0%
Lysine 0.562mg 0.286mg 0%
Methionine 0.123mg 0.153mg 0%
Phenylalanine 0.442mg 0.435mg 0%
Valine 0.428mg 0.317mg 0%
Histidine 0.228mg 0.189mg 0%
Fructose 0.11g 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
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more WaterWater +520.2%
Contains more ProteinProtein +26.4%
Contains more FatsFats +365.7%
Contains more CarbsCarbs +211.5%
Contains more OtherOther +13.8%

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
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains less Sat. FatSaturated fat -54.8%
Contains more Mono. FatMonounsaturated fat +593.3%
Contains more Poly. FatPolyunsaturated fat +414.8%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.