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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?

  • Black turtle bean has more copper, folate, fiber, vitamin B1, phosphorus, potassium, iron, magnesium, manganese, and zinc than oatmeal.
  • Daily need coverage for copper for black turtle bean is 104% higher.
  • Black turtle bean has a lower glycemic index (20) than oatmeal (79).

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more SeleniumSelenium +56.3%
Contains more MagnesiumMagnesium +515.4%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +2359%
Contains more IronIron +46%
Contains more CopperCopper +1415.2%
Contains more ZincZinc +254.8%
Contains more PhosphorusPhosphorus +471.4%
Contains less SodiumSodium -81.6%
Contains more ManganeseManganese +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +11.4%
Contains more Vitamin B3Vitamin B3 +54.7%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +246.2%
Contains more Vitamin B5Vitamin B5 +183.6%
Contains more Vitamin KVitamin K +1300%
Contains more FolateFolate +909.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.286mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Black turtle bean DV% diff.
Copper 0.066mg 1mg 104%
Folate 44µg 444µg 100%
Fiber 1.7g 15.5g 55%
Vitamin B1 0.26mg 0.9mg 53%
Phosphorus 77mg 440mg 52%
Potassium 61mg 1500mg 42%
Protein 2.37g 21.25g 38%
Iron 5.96mg 8.7mg 34%
Magnesium 26mg 160mg 32%
Manganese 0.558mg 1mg 19%
Carbs 11.67g 63.25g 17%
Vitamin A 130µg 0µg 14%
Calories 68kcal 339kcal 14%
Zinc 0.62mg 2.2mg 14%
Vitamin B5 0.317mg 0.899mg 12%
Calcium 80mg 160mg 8%
Vitamin B3 3.025mg 1.955mg 7%
Starch 10.37g 4%
Vitamin K 0.4µg 5.6µg 4%
Selenium 5µg 3.2µg 3%
Sodium 49mg 9mg 2%
Vitamin B2 0.215mg 0.193mg 2%
Monounsaturated fat 0.391g 0.078g 1%
Vitamin E 0.07mg 0.21mg 1%
Fats 1.36g 0.9g 1%
Choline 4.7mg 1%
Net carbs 9.97g 47.75g N/A
Sugar 0.46g 2.12g N/A
Vitamin B6 0.29mg 0.286mg 0%
Trans fat 0.003g 0g N/A
Saturated fat 0.226g 0.232g 0%
Polyunsaturated fat 0.426g 0.387g 0%
Tryptophan 0.04mg 0.252mg 0%
Threonine 0.083mg 0.894mg 0%
Isoleucine 0.105mg 0.938mg 0%
Leucine 0.2mg 1.697mg 0%
Lysine 0.135mg 1.459mg 0%
Methionine 0.04mg 0.32mg 0%
Phenylalanine 0.13mg 1.149mg 0%
Valine 0.151mg 1.112mg 0%
Histidine 0.057mg 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
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 FatsFats +51.1%
Contains more WaterWater +663.9%
Contains more ProteinProtein +796.6%
Contains more CarbsCarbs +442%
Contains more OtherOther +531.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +401.3%
~equal in Saturated fat ~0.232g
~equal in Polyunsaturated fat ~0.387g

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.