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Oatmeal vs Black turtle bean - In-Depth Nutrition Comparison

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Significant differences between Oatmeal and Black turtle bean

  • Oatmeal has more Iron, Vitamin B6, Vitamin B3, and Vitamin B2, however Black turtle bean is richer in Fiber, Copper, Vitamin A, Potassium, Phosphorus, and Folate.
  • Oatmeal covers your daily Iron needs 39% more than Black turtle bean.
  • Black turtle bean has 6 times less Vitamin B3 than Oatmeal. Oatmeal has 3.025mg of Vitamin B3, while Black turtle bean has 0.527mg.

Specific food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Beans, black turtle, mature seeds, cooked, boiled, without salt.

Infographic

Oatmeal vs Black turtle bean infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +109.1%
Contains more Calcium +45.5%
Contains more Potassium +609.8%
Contains more Magnesium +88.5%
Contains more Copper +307.6%
Contains more Zinc +22.6%
Contains more Phosphorus +97.4%
Contains less Sodium -93.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 224% 24% 6% 19% 22% 17% 33% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 17% 39% 35% 90% 21% 66% 1%
Contains more Iron +109.1%
Contains more Calcium +45.5%
Contains more Potassium +609.8%
Contains more Magnesium +88.5%
Contains more Copper +307.6%
Contains more Zinc +22.6%
Contains more Phosphorus +97.4%
Contains less Sodium -93.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +7116.7%
Contains more Vitamin B1 +15.6%
Contains more Vitamin B2 +283.9%
Contains more Vitamin B3 +474%
Contains more Vitamin B5 +21.9%
Contains more Vitamin B6 +276.6%
Contains more Vitamin E +1142.9%
Contains more Vitamin K +725%
Contains more Folate +95.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 26% 2% 0% 65% 50% 57% 20% 67% 0% 1% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 18% 0% 57% 13% 10% 16% 18% 0% 9% 65%
Contains more Vitamin A +7116.7%
Contains more Vitamin B1 +15.6%
Contains more Vitamin B2 +283.9%
Contains more Vitamin B3 +474%
Contains more Vitamin B5 +21.9%
Contains more Vitamin B6 +276.6%
Contains more Vitamin E +1142.9%
Contains more Vitamin K +725%
Contains more Folate +95.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oatmeal Black turtle bean
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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Black turtle bean Opinion
Calories 68kcal 130kcal Black turtle bean
Protein 2.37g 8.18g Black turtle bean
Fats 1.36g 0.35g Oatmeal
Vitamin C 0mg 0mg
Net carbs 9.97g 16.05g Black turtle bean
Carbs 11.67g 24.35g Black turtle bean
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 5.96mg 2.85mg Oatmeal
Calcium 80mg 55mg Oatmeal
Potassium 61mg 433mg Black turtle bean
Magnesium 26mg 49mg Black turtle bean
Sugar 0.46g 0.32g Black turtle bean
Fiber 1.7g 8.3g Black turtle bean
Copper 0.066mg 0.269mg Black turtle bean
Zinc 0.62mg 0.76mg Black turtle bean
Starch 10.37g g Oatmeal
Phosphorus 77mg 152mg Black turtle bean
Sodium 49mg 3mg Black turtle bean
Vitamin A 433IU 6IU Oatmeal
Vitamin E 0.07mg 0.87mg Black turtle bean
Vitamin D 0µg 0µg
Vitamin B1 0.26mg 0.225mg Oatmeal
Vitamin B2 0.215mg 0.056mg Oatmeal
Vitamin B3 3.025mg 0.527mg Oatmeal
Vitamin B5 0.317mg 0.26mg Oatmeal
Vitamin B6 0.29mg 0.077mg Oatmeal
Vitamin B12 0µg 0µg
Vitamin K 0.4µg 3.3µg Black turtle bean
Folate 44µg 86µg Black turtle bean
Trans Fat 0.003g 0g Black turtle bean
Saturated Fat 0.226g 0.089g Black turtle bean
Monounsaturated Fat 0.391g 0.03g Oatmeal
Polyunsaturated fat 0.426g 0.149g Oatmeal
Tryptophan 0.04mg 0.097mg Black turtle bean
Threonine 0.083mg 0.344mg Black turtle bean
Isoleucine 0.105mg 0.361mg Black turtle bean
Leucine 0.2mg 0.653mg Black turtle bean
Lysine 0.135mg 0.562mg Black turtle bean
Methionine 0.04mg 0.123mg Black turtle bean
Phenylalanine 0.13mg 0.442mg Black turtle bean
Valine 0.151mg 0.428mg Black turtle bean
Histidine 0.057mg 0.228mg Black turtle bean
Fructose 0g g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Black turtle bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
27
Oatmeal
17
Black turtle bean
Mineral Summary Score
44
Oatmeal
47
Black turtle bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
14%
Oatmeal
49%
Black turtle bean
Carbohydrates
12%
Oatmeal
24%
Black turtle bean
Fats
6%
Oatmeal
2%
Black turtle bean

Comparison summary

Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1.6)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 0.14g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 46mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.137g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 59)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.