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

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A recap on the differences between oats and black turtle bean

Oats are higher than black turtle bean in manganese, phosphorus, vitamin B1, copper, magnesium, zinc, iron, vitamin B5, protein, and carbs.
Oats cover your daily manganese needs 200% more than black turtle bean.
Oats contain 5 times more zinc than black turtle bean. While oats contain 3.97mg of zinc, black turtle bean contains only 0.76mg.
The glycemic index of black turtle bean is lower.

Food varieties used in this article are Oats 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.

Oats

Black turtle bean

Contains more MagnesiumMagnesium	+261.2%
Contains more IronIron	+65.6%
Contains more CopperCopper	+132.7%
Contains more ZincZinc	+422.4%
Contains more PhosphorusPhosphorus	+244.1%
Contains less SodiumSodium	-33.3%
Contains more ManganeseManganese	+1403.4%

Contains more SeleniumSelenium

+∞%

~equal in Calcium ~55mg

~equal in Potassium ~433mg

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.

Oats

Black turtle bean

Contains more Vitamin B1Vitamin B1	+239.1%
Contains more Vitamin B2Vitamin B2	+148.2%
Contains more Vitamin B3Vitamin B3	+82.4%
Contains more Vitamin B5Vitamin B5	+418.8%
Contains more Vitamin B6Vitamin B6	+54.5%

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+53.6%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	4.916mg	0.327mg	200%
Phosphorus	523mg	152mg	53%
Vitamin B1	0.763mg	0.225mg	45%
Copper	0.626mg	0.269mg	40%
Magnesium	177mg	49mg	30%
Zinc	3.97mg	0.76mg	29%
Iron	4.72mg	2.85mg	23%
Vitamin B5	1.349mg	0.26mg	22%
Protein	16.89g	8.18g	17%
Polyunsaturated fat	2.535g	0.149g	16%
Carbs	66.27g	24.35g	14%
Calories	389kcal	130kcal	13%
Fats	6.9g	0.35g	10%
Fiber	10.6g	8.3g	9%
Folate	56µg	86µg	8%
Vitamin E		0.87mg	6%
Vitamin B2	0.139mg	0.056mg	6%
Choline		32.6mg	6%
Saturated fat	1.217g	0.089g	5%
Monounsaturated fat	2.178g	0.03g	5%
Vitamin B3	0.961mg	0.527mg	3%
Vitamin B6	0.119mg	0.077mg	3%
Vitamin K		3.3µg	3%
Selenium		1.2µg	2%
Protein per 100 calories	4.3g	6.3g	N/A
Calories per 10 g protein	230kcal	159kcal	N/A
Weight per 100 calories	26g	77g	N/A
Unsaturated / Saturated Fat ratio	3.9	2	N/A
Net carbs	55.67g	16.05g	N/A
Calcium	54mg	55mg	0%
Potassium	429mg	433mg	0%
Sugar		0.32g	N/A
Sodium	2mg	3mg	0%
Tryptophan	0.234mg	0.097mg	0%
Threonine	0.575mg	0.344mg	0%
Isoleucine	0.694mg	0.361mg	0%
Leucine	1.284mg	0.653mg	0%
Lysine	0.701mg	0.562mg	0%
Methionine	0.312mg	0.123mg	0%
Phenylalanine	0.895mg	0.442mg	0%
Valine	0.937mg	0.428mg	0%
Histidine	0.405mg	0.228mg	0%