Oatmeal vs. Black turtle bean — In-Depth Nutrition Comparison

Compare

Significant differences between oatmeal and black turtle bean

Oatmeal has more iron, vitamin B6, vitamin B3, vitamin B2, and manganese; 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.
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.
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.

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.

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

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.

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%
Contains more CholineCholine	+593.6%

~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%
Folate	44µg	86µg	11%
Phosphorus	77mg	152mg	11%
Potassium	61mg	433mg	11%
Manganese	0.558mg	0.327mg	10%
Selenium	5µg	1.2µg	7%
Magnesium	26mg	49mg	5%
Choline	4.7mg	32.6mg	5%
Vitamin E	0.07mg	0.87mg	5%
Starch	10.37g		4%
Carbs	11.67g	24.35g	4%
Calories	68kcal	130kcal	3%
Vitamin B1	0.26mg	0.225mg	3%
Calcium	80mg	55mg	3%
Sodium	49mg	3mg	2%
Fats	1.36g	0.35g	2%
Polyunsaturated fat	0.426g	0.149g	2%
Vitamin K	0.4µg	3.3µg	2%
Zinc	0.62mg	0.76mg	1%
Saturated fat	0.226g	0.089g	1%
Monounsaturated fat	0.391g	0.03g	1%
Vitamin B5	0.317mg	0.26mg	1%
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%