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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 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.

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.
Black turtle bean
Black turtle bean
4
:
6
Wild rice raw
Wild rice raw
Contains more Calcium +161.9%
Contains more Iron +45.4%
Contains less Sodium -57.1%
Contains more Magnesium +261.2%
Contains more Phosphorus +184.9%
Contains more Zinc +684.2%
Contains more Copper +94.8%
Contains more Manganese +306.4%
Contains more Selenium +133.3%
Equal in Potassium - 427
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Contains more Calcium +161.9%
Contains more Iron +45.4%
Contains less Sodium -57.1%
Contains more Magnesium +261.2%
Contains more Phosphorus +184.9%
Contains more Zinc +684.2%
Contains more Copper +94.8%
Contains more Manganese +306.4%
Contains more Selenium +133.3%
Equal in Potassium - 427

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
Black turtle bean
3
:
6
Wild rice raw
Wild rice raw
Contains more Vitamin B1 +95.7%
Contains more Vitamin K +73.7%
Contains more Vitamin A +216.7%
Contains more Vitamin B2 +367.9%
Contains more Vitamin B3 +1177.6%
Contains more Vitamin B5 +313.1%
Contains more Vitamin B6 +407.8%
Contains more Folate +10.5%
Equal in Vitamin E - 0.82
Black turtle bean
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%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin B1 +95.7%
Contains more Vitamin K +73.7%
Contains more Vitamin A +216.7%
Contains more Vitamin B2 +367.9%
Contains more Vitamin B3 +1177.6%
Contains more Vitamin B5 +313.1%
Contains more Vitamin B6 +407.8%
Contains more Folate +10.5%
Equal in Vitamin E - 0.82

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black turtle bean
Black turtle bean
1
:
4
Wild rice raw
Wild rice raw
Contains more Water +747.2%
Contains more Protein +80.1%
Contains more Fats +208.6%
Contains more Carbs +207.6%
Contains more Other +10.9%
Black turtle bean
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Wild rice raw
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 Water +747.2%
Contains more Protein +80.1%
Contains more Fats +208.6%
Contains more Carbs +207.6%
Contains more Other +10.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black turtle bean
Black turtle bean
1
:
2
Wild rice raw
Wild rice raw
Contains less Saturated Fat -42.9%
Contains more Monounsaturated Fat +430%
Contains more Polyunsaturated fat +353.7%
Black turtle bean
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Contains less Saturated Fat -42.9%
Contains more Monounsaturated Fat +430%
Contains more Polyunsaturated fat +353.7%

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 raw
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Wild rice raw Opinion
Net carbs 16.05g 68.7g Wild rice raw
Protein 8.18g 14.73g Wild rice raw
Fats 0.35g 1.08g Wild rice raw
Carbs 24.35g 74.9g Wild rice raw
Calories 130kcal 357kcal Wild rice raw
Sugar 0.32g 2.5g Black turtle bean
Fiber 8.3g 6.2g Black turtle bean
Calcium 55mg 21mg Black turtle bean
Iron 2.85mg 1.96mg Black turtle bean
Magnesium 49mg 177mg Wild rice raw
Phosphorus 152mg 433mg Wild rice raw
Potassium 433mg 427mg Black turtle bean
Sodium 3mg 7mg Black turtle bean
Zinc 0.76mg 5.96mg Wild rice raw
Copper 0.269mg 0.524mg Wild rice raw
Manganese 0.327mg 1.329mg Wild rice raw
Selenium 1.2µg 2.8µg Wild rice raw
Vitamin A 6IU 19IU Wild rice raw
Vitamin A RAE 0µg 1µg Wild rice raw
Vitamin E 0.87mg 0.82mg Black turtle bean
Vitamin B1 0.225mg 0.115mg Black turtle bean
Vitamin B2 0.056mg 0.262mg Wild rice raw
Vitamin B3 0.527mg 6.733mg Wild rice raw
Vitamin B5 0.26mg 1.074mg Wild rice raw
Vitamin B6 0.077mg 0.391mg Wild rice raw
Folate 86µg 95µg Wild rice raw
Vitamin K 3.3µg 1.9µg Black turtle bean
Tryptophan 0.097mg 0.179mg Wild rice raw
Threonine 0.344mg 0.469mg Wild rice raw
Isoleucine 0.361mg 0.618mg Wild rice raw
Leucine 0.653mg 1.018mg Wild rice raw
Lysine 0.562mg 0.629mg Wild rice raw
Methionine 0.123mg 0.438mg Wild rice raw
Phenylalanine 0.442mg 0.721mg Wild rice raw
Valine 0.428mg 0.858mg Wild rice raw
Histidine 0.228mg 0.384mg Wild rice raw
Saturated Fat 0.089g 0.156g Black turtle bean
Monounsaturated Fat 0.03g 0.159g Wild rice raw
Polyunsaturated fat 0.149g 0.676g Wild rice raw

Which food is preferable for your diet?

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

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
39%
Wild rice raw
Minerals Daily Need Coverage Score
42%
Black turtle bean
96%
Wild rice raw

Comparison summary

Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $1.6)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 2.18g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.067g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 37)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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.