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, vitamin A, and vitamin B2; however, black turtle bean is richer in fiber, copper, protein, potassium, and phosphorus.
Oatmeal covers your daily iron needs 39% more than black turtle bean.
Oatmeal has a higher glycemic index. The glycemic index of oatmeal is 79, while the glycemic index of black turtle bean is 20.

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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Oatmeal

Black turtle bean

Contains more CalciumCalcium	+45.5%
Contains more IronIron	+109.1%
Contains more ManganeseManganese	+70.6%
Contains more SeleniumSelenium	+316.7%

Contains more MagnesiumMagnesium	+88.5%
Contains more PotassiumPotassium	+609.8%
Contains more CopperCopper	+307.6%
Contains more ZincZinc	+22.6%
Contains more PhosphorusPhosphorus	+97.4%
Contains less SodiumSodium	-93.9%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Oatmeal

Black turtle bean

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+15.6%
Contains more Vitamin B2Vitamin B2	+283.9%
Contains more Vitamin B3Vitamin B3	+474%
Contains more Vitamin B5Vitamin B5	+21.9%
Contains more Vitamin B6Vitamin B6	+276.6%

Contains more Vitamin EVitamin E	+1142.9%
Contains more Vitamin KVitamin K	+725%
Contains more FolateFolate	+95.5%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	5.96mg	2.85mg	39%
Fiber	1.7g	8.3g	26%
Copper	0.066mg	0.269mg	23%
Vitamin B3	3.025mg	0.527mg	16%
Vitamin B6	0.29mg	0.077mg	16%
Vitamin A	130µg	0µg	14%
Protein	2.37g	8.18g	12%
Vitamin B2	0.215mg	0.056mg	12%
Potassium	61mg	433mg	11%
Phosphorus	77mg	152mg	11%
Folate	44µg	86µg	11%
Manganese	0.558mg	0.327mg	10%
Selenium	5µg	1.2µg	7%
Magnesium	26mg	49mg	5%
Vitamin E	0.07mg	0.87mg	5%
Choline	4.7mg	32.6mg	5%
Carbs	11.67g	24.35g	4%
Starch	10.37g		4%
Calories	68kcal	130kcal	3%
Calcium	80mg	55mg	3%
Vitamin B1	0.26mg	0.225mg	3%
Fats	1.36g	0.35g	2%
Sodium	49mg	3mg	2%
Vitamin K	0.4µg	3.3µg	2%
Polyunsaturated fat	0.426g	0.149g	2%
Zinc	0.62mg	0.76mg	1%
Vitamin B5	0.317mg	0.26mg	1%
Saturated fat	0.226g	0.089g	1%
Monounsaturated fat	0.391g	0.03g	1%
Protein per 100 calories	3.5g	6.3g	N/A
Calories per 10 g protein	287kcal	159kcal	N/A
Weight per 100 calories	147g	77g	N/A
Net carbs	9.97g	16.05g	N/A
Sugar	0.46g	0.32g	N/A
Trans fat	0.003g	0g	N/A
Tryptophan	0.04mg	0.097mg	0%
Threonine	0.083mg	0.344mg	0%
Isoleucine	0.105mg	0.361mg	0%
Leucine	0.2mg	0.653mg	0%
Lysine	0.135mg	0.562mg	0%
Methionine	0.04mg	0.123mg	0%
Phenylalanine	0.13mg	0.442mg	0%
Valine	0.151mg	0.428mg	0%
Histidine	0.057mg	0.228mg	0%