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  6. Black turtle bean vs. Wild rice raw

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

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A recap on the differences between black turtle bean and wild rice raw

  • Black turtle bean is higher in iron, yet wild rice raw is higher in zinc, manganese, phosphorus, vitamin B3, magnesium, copper, vitamin B6, vitamin B5, and vitamin B2.
  • Wild rice raw covers your daily zinc needs 47% more than black turtle bean.
  • The glycemic index of black turtle bean is lower.

Food varieties used in this article are Beans, black turtle, mature seeds, cooked, boiled, without salt and Wild rice, raw.

Infographic

Black turtle bean vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +161.9%
Contains more IronIron +45.4%
Contains less SodiumSodium -57.1%
Contains more MagnesiumMagnesium +261.2%
Contains more CopperCopper +94.8%
Contains more ZincZinc +684.2%
Contains more PhosphorusPhosphorus +184.9%
Contains more ManganeseManganese +306.4%
Contains more SeleniumSelenium +133.3%
~equal in Potassium ~427mg

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%
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% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin B1Vitamin B1 +95.7%
Contains more Vitamin KVitamin K +73.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +367.9%
Contains more Vitamin B3Vitamin B3 +1177.6%
Contains more Vitamin B5Vitamin B5 +313.1%
Contains more Vitamin B6Vitamin B6 +407.8%
Contains more FolateFolate +10.5%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.82mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~35mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Wild rice raw DV% diff.
Zinc 0.76mg 5.96mg 47%
Manganese 0.327mg 1.329mg 44%
Phosphorus 152mg 433mg 40%
Vitamin B3 0.527mg 6.733mg 39%
Magnesium 49mg 177mg 30%
Copper 0.269mg 0.524mg 28%
Vitamin B6 0.077mg 0.391mg 24%
Carbs 24.35g 74.9g 17%
Vitamin B5 0.26mg 1.074mg 16%
Vitamin B2 0.056mg 0.262mg 16%
Protein 8.18g 14.73g 13%
Calories 130kcal 357kcal 11%
Iron 2.85mg 1.96mg 11%
Vitamin B1 0.225mg 0.115mg 9%
Fiber 8.3g 6.2g 8%
Polyunsaturated fat 0.149g 0.676g 4%
Selenium 1.2µg 2.8µg 3%
Calcium 55mg 21mg 3%
Folate 86µg 95µg 2%
Fats 0.35g 1.08g 1%
Vitamin K 3.3µg 1.9µg 1%
Net carbs 16.05g 68.7g N/A
Potassium 433mg 427mg 0%
Sugar 0.32g 2.5g N/A
Sodium 3mg 7mg 0%
Vitamin E 0.87mg 0.82mg 0%
Vitamin A 0µg 1µg 0%
Choline 32.6mg 35mg 0%
Saturated fat 0.089g 0.156g 0%
Monounsaturated fat 0.03g 0.159g 0%
Tryptophan 0.097mg 0.179mg 0%
Threonine 0.344mg 0.469mg 0%
Isoleucine 0.361mg 0.618mg 0%
Leucine 0.653mg 1.018mg 0%
Lysine 0.562mg 0.629mg 0%
Methionine 0.123mg 0.438mg 0%
Phenylalanine 0.442mg 0.721mg 0%
Valine 0.428mg 0.858mg 0%
Histidine 0.228mg 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +747.2%
Contains more ProteinProtein +80.1%
Contains more FatsFats +208.6%
Contains more CarbsCarbs +207.6%
Contains more OtherOther +10.9%

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 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -42.9%
Contains more Mono. FatMonounsaturated fat +430%
Contains more Poly. FatPolyunsaturated fat +353.7%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.