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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 from Rye is 98% higher.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +129.2%
Contains more Magnesium +124.5%
Contains more Phosphorus +118.4%
Contains more Potassium +17.8%
Contains less Sodium -33.3%
Contains more Zinc +248.7%
Contains more Copper +36.4%
Equal in Iron - 2.63
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 107% 35% 66% 39% 1% 21% 90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Contains more Calcium +129.2%
Contains more Magnesium +124.5%
Contains more Phosphorus +118.4%
Contains more Potassium +17.8%
Contains less Sodium -33.3%
Contains more Zinc +248.7%
Contains more Copper +36.4%
Equal in Iron - 2.63

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
:
7
Rye
Contains more Folate +126.3%
Contains more Vitamin A +83.3%
Contains more Vitamin B1 +40.4%
Contains more Vitamin B2 +348.2%
Contains more Vitamin B3 +710.2%
Contains more Vitamin B5 +460%
Contains more Vitamin B6 +281.8%
Contains more Vitamin K +78.8%
Equal in Vitamin E - 0.85
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 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Folate +126.3%
Contains more Vitamin A +83.3%
Contains more Vitamin B1 +40.4%
Contains more Vitamin B2 +348.2%
Contains more Vitamin B3 +710.2%
Contains more Vitamin B5 +460%
Contains more Vitamin B6 +281.8%
Contains more Vitamin K +78.8%
Equal in Vitamin E - 0.85

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 Rye
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Rye Opinion
Net carbs 16.05g 60.76g Rye
Protein 8.18g 10.34g Rye
Fats 0.35g 1.63g Rye
Carbs 24.35g 75.86g Rye
Calories 130kcal 338kcal Rye
Starch g g
Fructose g 0.11g Rye
Sugar 0.32g 0.98g Black turtle bean
Fiber 8.3g 15.1g Rye
Calcium 55mg 24mg Black turtle bean
Iron 2.85mg 2.63mg Black turtle bean
Magnesium 49mg 110mg Rye
Phosphorus 152mg 332mg Rye
Potassium 433mg 510mg Rye
Sodium 3mg 2mg Rye
Zinc 0.76mg 2.65mg Rye
Copper 0.269mg 0.367mg Rye
Vitamin A 6IU 11IU Rye
Vitamin E 0.87mg 0.85mg Black turtle bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.225mg 0.316mg Rye
Vitamin B2 0.056mg 0.251mg Rye
Vitamin B3 0.527mg 4.27mg Rye
Vitamin B5 0.26mg 1.456mg Rye
Vitamin B6 0.077mg 0.294mg Rye
Folate 86µg 38µg Black turtle bean
Vitamin B12 0µg 0µg
Vitamin K 3.3µg 5.9µg Rye
Tryptophan 0.097mg 0.108mg Rye
Threonine 0.344mg 0.289mg Black turtle bean
Isoleucine 0.361mg 0.208mg Black turtle bean
Leucine 0.653mg 0.563mg Black turtle bean
Lysine 0.562mg 0.286mg Black turtle bean
Methionine 0.123mg 0.153mg Rye
Phenylalanine 0.442mg 0.435mg Black turtle bean
Valine 0.428mg 0.317mg Black turtle bean
Histidine 0.228mg 0.189mg Black turtle bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.089g 0.197g Black turtle bean
Monounsaturated Fat 0.03g 0.208g Rye
Polyunsaturated fat 0.149g 0.767g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Rye
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
36
Rye
Mineral Summary Score
47
Black turtle bean
71
Rye

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
62%
Rye
Carbohydrates
24%
Black turtle bean
76%
Rye
Fats
2%
Black turtle bean
8%
Rye

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 1mg)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.2)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 0.66g)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.108g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 14)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. 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.