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  6. Black turtle bean vs. Wild rice

Black turtle bean vs. Wild rice — In-Depth Nutrition Comparison

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What are the main differences between Black turtle bean and Wild rice?

  • Black turtle bean is richer in Iron, Fiber, Copper, Folate, Vitamin B1, Phosphorus, Potassium, and Calcium, while Wild rice is higher in Zinc.
  • Black turtle bean's daily need coverage for Iron is 28% higher.
  • Wild rice has 18 times less Calcium than Black turtle bean. Black turtle bean has 55mg of Calcium, while Wild rice has 3mg.

We used Beans, black turtle, mature seeds, cooked, boiled, without salt and Wild rice, cooked types in this comparison.

Infographic

Black turtle bean vs Wild 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more MagnesiumMagnesium +53.1%
Contains more CalciumCalcium +1733.3%
Contains more PotassiumPotassium +328.7%
Contains more IronIron +375%
Contains more CopperCopper +122.3%
Contains more PhosphorusPhosphorus +85.4%
Contains more ManganeseManganese +16%
Contains more SeleniumSelenium +50%
Contains more ZincZinc +76.3%
~equal in Sodium ~3mg

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% 0.36% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
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% 0.18% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +262.5%
Contains more Vitamin B1Vitamin B1 +332.7%
Contains more Vitamin B5Vitamin B5 +68.8%
Contains more Vitamin KVitamin K +560%
Contains more FolateFolate +230.8%
Contains more CholineCholine +219.6%
Contains more Vitamin B2Vitamin B2 +55.4%
Contains more Vitamin B3Vitamin B3 +144.2%
Contains more Vitamin B6Vitamin B6 +75.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more ProteinProtein +105%
Contains more CarbsCarbs +14.1%
Contains more OtherOther +245%
Contains more WaterWater +12.5%
~equal in Fats ~0.34g

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
16% 16% 68%
Saturated Fat: Sat. Fat 0.049 g
Monounsaturated Fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains less Sat. FatSaturated Fat -44.9%
Contains more Mono. FatMonounsaturated Fat +66.7%
Contains more Poly. FatPolyunsaturated fat +43%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle bean Wild rice
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Wild rice Opinion
Calories 130kcal 101kcal Black turtle bean
Protein 8.18g 3.99g Black turtle bean
Fats 0.35g 0.34g Black turtle bean
Net carbs 16.05g 19.54g Wild rice
Carbs 24.35g 21.34g Black turtle bean
Magnesium 49mg 32mg Black turtle bean
Calcium 55mg 3mg Black turtle bean
Potassium 433mg 101mg Black turtle bean
Iron 2.85mg 0.6mg Black turtle bean
Sugar 0.32g 0.73g Black turtle bean
Fiber 8.3g 1.8g Black turtle bean
Copper 0.269mg 0.121mg Black turtle bean
Zinc 0.76mg 1.34mg Wild rice
Phosphorus 152mg 82mg Black turtle bean
Sodium 3mg 3mg
Vitamin A 6IU 3IU Black turtle bean
Vitamin E 0.87mg 0.24mg Black turtle bean
Manganese 0.327mg 0.282mg Black turtle bean
Selenium 1.2µg 0.8µg Black turtle bean
Vitamin B1 0.225mg 0.052mg Black turtle bean
Vitamin B2 0.056mg 0.087mg Wild rice
Vitamin B3 0.527mg 1.287mg Wild rice
Vitamin B5 0.26mg 0.154mg Black turtle bean
Vitamin B6 0.077mg 0.135mg Wild rice
Vitamin K 3.3µg 0.5µg Black turtle bean
Folate 86µg 26µg Black turtle bean
Choline 32.6mg 10.2mg Black turtle bean
Saturated Fat 0.089g 0.049g Wild rice
Monounsaturated Fat 0.03g 0.05g Wild rice
Polyunsaturated fat 0.149g 0.213g Wild rice
Tryptophan 0.097mg 0.049mg Black turtle bean
Threonine 0.344mg 0.127mg Black turtle bean
Isoleucine 0.361mg 0.167mg Black turtle bean
Leucine 0.653mg 0.276mg Black turtle bean
Lysine 0.562mg 0.17mg Black turtle bean
Methionine 0.123mg 0.119mg Black turtle bean
Phenylalanine 0.442mg 0.195mg Black turtle bean
Valine 0.428mg 0.232mg Black turtle bean
Histidine 0.228mg 0.104mg Black turtle bean
Fructose 0.2g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Wild rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Black turtle bean
10%
Wild rice
Minerals Daily Need Coverage Score
42%
Black turtle bean
21%
Wild rice

Comparison summary

Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.04g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.6)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 0.41g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 37)
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)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (3 mg)

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.