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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, Vitamin A RAE, and Vitamin B2, however, Black turtle bean is richer in Fiber, Copper, Potassium, Phosphorus, and Folate.
  • Oatmeal covers your daily Iron needs 39% more than Black turtle bean.

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
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.
Contains more Calcium +45.5%
Contains more Iron +109.1%
Contains more Manganese +70.6%
Contains more Selenium +316.7%
Contains more Magnesium +88.5%
Contains more Phosphorus +97.4%
Contains more Potassium +609.8%
Contains less Sodium -93.9%
Contains more Zinc +22.6%
Contains more Copper +307.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Contains more Calcium +45.5%
Contains more Iron +109.1%
Contains more Manganese +70.6%
Contains more Selenium +316.7%
Contains more Magnesium +88.5%
Contains more Phosphorus +97.4%
Contains more Potassium +609.8%
Contains less Sodium -93.9%
Contains more Zinc +22.6%
Contains more Copper +307.6%

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.
:
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 Folate +95.5%
Contains more Choline +593.6%
Contains more Vitamin K +725%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 3% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 18% 9%
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 Folate +95.5%
Contains more Choline +593.6%
Contains more Vitamin K +725%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +288.6%
Contains more Water +27.8%
Contains more Protein +245.1%
Contains more Carbs +108.7%
Contains more Other +142.1%
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more Fats +288.6%
Contains more Water +27.8%
Contains more Protein +245.1%
Contains more Carbs +108.7%
Contains more Other +142.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1203.3%
Contains more Polyunsaturated fat +185.9%
Contains less Saturated Fat -60.6%
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Contains more Monounsaturated Fat +1203.3%
Contains more Polyunsaturated fat +185.9%
Contains less Saturated Fat -60.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Net carbs 9.97g 16.05g Black turtle bean
Protein 2.37g 8.18g Black turtle bean
Fats 1.36g 0.35g Oatmeal
Carbs 11.67g 24.35g Black turtle bean
Calories 68kcal 130kcal Black turtle bean
Starch 10.37g Oatmeal
Sugar 0.46g 0.32g Black turtle bean
Fiber 1.7g 8.3g Black turtle bean
Calcium 80mg 55mg Oatmeal
Iron 5.96mg 2.85mg Oatmeal
Magnesium 26mg 49mg Black turtle bean
Phosphorus 77mg 152mg Black turtle bean
Potassium 61mg 433mg Black turtle bean
Sodium 49mg 3mg Black turtle bean
Zinc 0.62mg 0.76mg Black turtle bean
Copper 0.066mg 0.269mg Black turtle bean
Manganese 0.558mg 0.327mg Oatmeal
Selenium 5µg 1.2µg Oatmeal
Vitamin A 433IU 6IU Oatmeal
Vitamin A RAE 130µg 0µg Oatmeal
Vitamin E 0.07mg 0.87mg Black turtle bean
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
Folate 44µg 86µg Black turtle bean
Choline 4.7mg 32.6mg Black turtle bean
Vitamin K 0.4µg 3.3µg Black turtle bean
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
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

Which food is preferable for your diet?

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

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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
25%
Oatmeal
17%
Black turtle bean
Minerals Daily Need Coverage Score
45%
Oatmeal
42%
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

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. 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.