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  6. Oatmeal vs. Black turtle bean

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

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How are Oatmeal and Black turtle bean different?

  • Oatmeal is higher in Vitamin A RAE, however, Black turtle bean is richer in Copper, Folate, Fiber, Vitamin B1, Phosphorus, Potassium, Iron, Magnesium, and Manganese.
  • Daily need coverage for Copper from Black turtle bean is 104% higher.

Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Beans, black turtle, mature seeds, raw are the varieties used in this article.

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.
Oatmeal
Oatmeal
1
:
9
Black turtle bean
Black turtle bean
Contains more Selenium +56.3%
Contains more Calcium +100%
Contains more Iron +46%
Contains more Magnesium +515.4%
Contains more Phosphorus +471.4%
Contains more Potassium +2359%
Contains less Sodium -81.6%
Contains more Zinc +254.8%
Contains more Copper +1415.2%
Contains more Manganese +79.2%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Contains more Selenium +56.3%
Contains more Calcium +100%
Contains more Iron +46%
Contains more Magnesium +515.4%
Contains more Phosphorus +471.4%
Contains more Potassium +2359%
Contains less Sodium -81.6%
Contains more Zinc +254.8%
Contains more Copper +1415.2%
Contains more Manganese +79.2%

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
Oatmeal
4
:
5
Black turtle bean
Black turtle bean
Contains more Vitamin A +2447.1%
Contains more Vitamin B2 +11.4%
Contains more Vitamin B3 +54.7%
Contains more Vitamin E +200%
Contains more Vitamin B1 +246.2%
Contains more Vitamin B5 +183.6%
Contains more Folate +909.1%
Contains more Vitamin K +1300%
Equal in Vitamin B6 - 0.286
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Contains more Vitamin A +2447.1%
Contains more Vitamin B2 +11.4%
Contains more Vitamin B3 +54.7%
Contains more Vitamin E +200%
Contains more Vitamin B1 +246.2%
Contains more Vitamin B5 +183.6%
Contains more Folate +909.1%
Contains more Vitamin K +1300%
Equal in Vitamin B6 - 0.286

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
3
Black turtle bean
Black turtle bean
Contains more Fats +51.1%
Contains more Water +663.9%
Contains more Protein +796.6%
Contains more Carbs +442%
Contains more Other +531.6%
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Black turtle bean
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 Fats +51.1%
Contains more Water +663.9%
Contains more Protein +796.6%
Contains more Carbs +442%
Contains more Other +531.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
3
:
0
Black turtle bean
Black turtle bean
Contains more Monounsaturated Fat +401.3%
Contains more Polyunsaturated fat +10.1%
Equal in Saturated Fat - 0.232
Equal in Polyunsaturated fat - 0.387
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Black turtle bean
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Contains more Monounsaturated Fat +401.3%
Contains more Polyunsaturated fat +10.1%
Equal in Saturated Fat - 0.232
Equal in Polyunsaturated fat - 0.387

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 Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Black turtle bean Opinion
Net carbs 9.97g 47.75g Black turtle bean
Protein 2.37g 21.25g Black turtle bean
Fats 1.36g 0.9g Oatmeal
Carbs 11.67g 63.25g Black turtle bean
Calories 68kcal 339kcal Black turtle bean
Starch 10.37g Oatmeal
Sugar 0.46g 2.12g Oatmeal
Fiber 1.7g 15.5g Black turtle bean
Calcium 80mg 160mg Black turtle bean
Iron 5.96mg 8.7mg Black turtle bean
Magnesium 26mg 160mg Black turtle bean
Phosphorus 77mg 440mg Black turtle bean
Potassium 61mg 1500mg Black turtle bean
Sodium 49mg 9mg Black turtle bean
Zinc 0.62mg 2.2mg Black turtle bean
Copper 0.066mg 1mg Black turtle bean
Manganese 0.558mg 1mg Black turtle bean
Selenium 5µg 3.2µg Oatmeal
Vitamin A 433IU 17IU Oatmeal
Vitamin A RAE 130µg 0µg Oatmeal
Vitamin E 0.07mg 0.21mg Black turtle bean
Vitamin B1 0.26mg 0.9mg Black turtle bean
Vitamin B2 0.215mg 0.193mg Oatmeal
Vitamin B3 3.025mg 1.955mg Oatmeal
Vitamin B5 0.317mg 0.899mg Black turtle bean
Vitamin B6 0.29mg 0.286mg Oatmeal
Folate 44µg 444µg Black turtle bean
Vitamin K 0.4µg 5.6µg Black turtle bean
Tryptophan 0.04mg 0.252mg Black turtle bean
Threonine 0.083mg 0.894mg Black turtle bean
Isoleucine 0.105mg 0.938mg Black turtle bean
Leucine 0.2mg 1.697mg Black turtle bean
Lysine 0.135mg 1.459mg Black turtle bean
Methionine 0.04mg 0.32mg Black turtle bean
Phenylalanine 0.13mg 1.149mg Black turtle bean
Valine 0.151mg 1.112mg Black turtle bean
Histidine 0.057mg 0.592mg Black turtle bean
Trans Fat 0.003g 0g Black turtle bean
Saturated Fat 0.226g 0.232g Oatmeal
Monounsaturated Fat 0.391g 0.078g Oatmeal
Polyunsaturated fat 0.426g 0.387g 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

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
27%
Oatmeal
65%
Black turtle bean
Minerals Daily Need Coverage Score
45%
Oatmeal
135%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 1.66g)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.006g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1.6)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 40mg)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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/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.