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.
Wild rice has a higher glycemic index (57) than black turtle bean (20).

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

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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.

Black turtle bean

Wild rice

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.

Black turtle bean

Wild rice

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 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 A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	2.85mg	0.6mg	28%
Fiber	8.3g	1.8g	26%
Copper	0.269mg	0.121mg	16%
Folate	86µg	26µg	15%
Vitamin B1	0.225mg	0.052mg	14%
Potassium	433mg	101mg	10%
Phosphorus	152mg	82mg	10%
Protein	8.18g	3.99g	8%
Calcium	55mg	3mg	5%
Zinc	0.76mg	1.34mg	5%
Vitamin B3	0.527mg	1.287mg	5%
Magnesium	49mg	32mg	4%
Vitamin E	0.87mg	0.24mg	4%
Vitamin B6	0.077mg	0.135mg	4%
Choline	32.6mg	10.2mg	4%
Manganese	0.327mg	0.282mg	2%
Vitamin B2	0.056mg	0.087mg	2%
Vitamin B5	0.26mg	0.154mg	2%
Vitamin K	3.3µg	0.5µg	2%
Calories	130kcal	101kcal	1%
Carbs	24.35g	21.34g	1%
Selenium	1.2µg	0.8µg	1%
Fats	0.35g	0.34g	0%
Net carbs	16.05g	19.54g	N/A
Sugar	0.32g	0.73g	N/A
Sodium	3mg	3mg	0%
Saturated fat	0.089g	0.049g	0%
Monounsaturated fat	0.03g	0.05g	0%
Polyunsaturated fat	0.149g	0.213g	0%
Tryptophan	0.097mg	0.049mg	0%
Threonine	0.344mg	0.127mg	0%
Isoleucine	0.361mg	0.167mg	0%
Leucine	0.653mg	0.276mg	0%
Lysine	0.562mg	0.17mg	0%
Methionine	0.123mg	0.119mg	0%
Phenylalanine	0.442mg	0.195mg	0%
Valine	0.428mg	0.232mg	0%
Histidine	0.228mg	0.104mg	0%
Fructose		0.2g	0%