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

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Differences between glutinous rice and black turtle bean

  • Glutinous rice contains less folate, iron, copper, vitamin B1, phosphorus, fiber, potassium, magnesium, manganese, and vitamin B6 than black turtle bean.
  • Black turtle bean's daily need coverage for folate is 111% higher.
  • Black turtle bean has a lower glycemic index. The glycemic index of black turtle bean is 20, while the glycemic index of glutinous rice is 98.

The food types used in this comparison are Rice, white, glutinous, unenriched, cooked and Beans, black turtle, mature seeds, raw.

Infographic

Glutinous rice vs Black turtle bean 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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains less SodiumSodium -44.4%
Contains more SeleniumSelenium +75%
Contains more MagnesiumMagnesium +3100%
Contains more CalciumCalcium +7900%
Contains more PotassiumPotassium +14900%
Contains more IronIron +6114.3%
Contains more CopperCopper +1940.8%
Contains more ZincZinc +436.6%
Contains more PhosphorusPhosphorus +5400%
Contains more ManganeseManganese +281.7%

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% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +425%
Contains more Vitamin B1Vitamin B1 +4400%
Contains more Vitamin B2Vitamin B2 +1384.6%
Contains more Vitamin B3Vitamin B3 +574.1%
Contains more Vitamin B5Vitamin B5 +318.1%
Contains more Vitamin B6Vitamin B6 +1000%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +44300%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more WaterWater +596.6%
Contains more ProteinProtein +952%
Contains more FatsFats +373.7%
Contains more CarbsCarbs +199.9%
Contains more OtherOther +5042.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains less Sat. FatSaturated fat -83.2%
Contains more Mono. FatMonounsaturated fat +11.4%
Contains more Poly. FatPolyunsaturated fat +460.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Glutinous rice Black turtle bean DV% diff.
Folate 1µg 444µg 111%
Iron 0.14mg 8.7mg 107%
Copper 0.049mg 1mg 106%
Vitamin B1 0.02mg 0.9mg 73%
Phosphorus 8mg 440mg 62%
Fiber 1g 15.5g 58%
Potassium 10mg 1500mg 44%
Protein 2.02g 21.25g 38%
Magnesium 5mg 160mg 37%
Manganese 0.262mg 1mg 32%
Vitamin B6 0.026mg 0.286mg 20%
Calcium 2mg 160mg 16%
Zinc 0.41mg 2.2mg 16%
Vitamin B2 0.013mg 0.193mg 14%
Carbs 21.09g 63.25g 14%
Vitamin B5 0.215mg 0.899mg 14%
Calories 97kcal 339kcal 12%
Vitamin B3 0.29mg 1.955mg 10%
Vitamin K 0µg 5.6µg 5%
Selenium 5.6µg 3.2µg 4%
Polyunsaturated fat 0.069g 0.387g 2%
Fats 0.19g 0.9g 1%
Saturated fat 0.039g 0.232g 1%
Vitamin E 0.04mg 0.21mg 1%
Net carbs 20.09g 47.75g N/A
Sugar 0.05g 2.12g N/A
Sodium 5mg 9mg 0%
Choline 2.1mg 0%
Monounsaturated fat 0.07g 0.078g 0%
Tryptophan 0.023mg 0.252mg 0%
Threonine 0.072mg 0.894mg 0%
Isoleucine 0.087mg 0.938mg 0%
Leucine 0.167mg 1.697mg 0%
Lysine 0.073mg 1.459mg 0%
Methionine 0.047mg 0.32mg 0%
Phenylalanine 0.108mg 1.149mg 0%
Valine 0.123mg 1.112mg 0%
Histidine 0.047mg 0.592mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Glutinous rice Black turtle bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
3%
Glutinous rice
60%
Black turtle bean
Minerals Daily Need Coverage Score
11%
Glutinous rice
135%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Glutinous rice
Glutinous rice is lower in Sugar (difference - 2.07g)
Which food contains less Sodium?
Glutinous rice
Glutinous rice contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Glutinous rice
Glutinous rice is lower in Saturated fat (difference - 0.193g)
Which food is cheaper?
Glutinous rice
Glutinous rice is cheaper (difference - $0.6)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 78)
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)

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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.