Oat vs Black turtle bean - In-Depth Nutrition Comparison
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A recap on differences between Oat and Black turtle bean
- Oat is higher in Manganese, Phosphorus, Vitamin B1, Copper, Magnesium, Zinc, Iron, Vitamin B5, and Fiber, yet Black turtle bean is higher in Folate.
- Oat covers your daily Manganese needs 200% more than Black turtle bean.
- Oat contains 5 times more Zinc than Black turtle bean. While Oat contains 3.97mg of Zinc, Black turtle bean contains only 0.76mg.
Food varieties used in this article are Oats and Beans, black turtle, mature seeds, cooked, boiled, without salt.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Iron
+65.6%
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Magnesium
+261.2%
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Phosphorus
+244.1%
Contains
less
Sodium
-33.3%
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Zinc
+422.4%
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Copper
+132.7%
Equal in Calcium - 55
Equal in Potassium - 433
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Iron
+65.6%
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Magnesium
+261.2%
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Phosphorus
+244.1%
Contains
less
Sodium
-33.3%
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Zinc
+422.4%
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Copper
+132.7%
Equal in Calcium - 55
Equal in Potassium - 433
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
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Contains
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Vitamin B1
+239.1%
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Vitamin B2
+148.2%
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Vitamin B3
+82.4%
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Vitamin B5
+418.8%
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Vitamin B6
+54.5%
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Vitamin A
+∞%
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Folate
+53.6%
Contains
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Vitamin B1
+239.1%
Contains
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Vitamin B2
+148.2%
Contains
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Vitamin B3
+82.4%
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Vitamin B5
+418.8%
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Vitamin B6
+54.5%
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Vitamin A
+∞%
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Folate
+53.6%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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Lower in Sugar |
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Lower in Sodium |
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Lower in price |
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Lower in Saturated Fat |
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Lower in glycemic index |
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Lower in Cholesterol | Equal | ||
Rich in minerals | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 55.67g | 16.05g |
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Protein | 16.89g | 8.18g |
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Fats | 6.9g | 0.35g |
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Carbs | 66.27g | 24.35g |
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Calories | 389kcal | 130kcal |
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Starch | g | g | |
Fructose | g | g | |
Sugar | g | 0.32g |
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Fiber | 10.6g | 8.3g |
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Calcium | 54mg | 55mg |
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Iron | 4.72mg | 2.85mg |
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Magnesium | 177mg | 49mg |
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Phosphorus | 523mg | 152mg |
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Potassium | 429mg | 433mg |
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Sodium | 2mg | 3mg |
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Zinc | 3.97mg | 0.76mg |
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Copper | 0.626mg | 0.269mg |
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Vitamin A | 0IU | 6IU |
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Vitamin E | mg | 0.87mg |
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Vitamin D | 0IU | 0IU | |
Vitamin D | 0µg | 0µg | |
Vitamin C | 0mg | 0mg | |
Vitamin B1 | 0.763mg | 0.225mg |
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Vitamin B2 | 0.139mg | 0.056mg |
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Vitamin B3 | 0.961mg | 0.527mg |
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Vitamin B5 | 1.349mg | 0.26mg |
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Vitamin B6 | 0.119mg | 0.077mg |
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Folate | 56µg | 86µg |
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Vitamin B12 | 0µg | 0µg | |
Vitamin K | µg | 3.3µg |
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Tryptophan | 0.234mg | 0.097mg |
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Threonine | 0.575mg | 0.344mg |
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Isoleucine | 0.694mg | 0.361mg |
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Leucine | 1.284mg | 0.653mg |
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Lysine | 0.701mg | 0.562mg |
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Methionine | 0.312mg | 0.123mg |
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Phenylalanine | 0.895mg | 0.442mg |
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Valine | 0.937mg | 0.428mg |
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Histidine | 0.405mg | 0.228mg |
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Cholesterol | 0mg | 0mg | |
Trans Fat | g | 0g |
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Saturated Fat | 1.217g | 0.089g |
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Monounsaturated Fat | 2.178g | 0.03g |
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Polyunsaturated fat | 2.535g | 0.149g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33

17

Mineral Summary Score
112

47

Macronutrients Comparison
Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
101%

49%

Carbohydrates
66%

24%

Fats
32%

2%

Comparison summary
Which food is lower in Sugar?

Oat is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?

Oat contains less Sodium (difference - 1mg)
Which food is cheaper?

Oat is cheaper (difference - $1)
Which food is lower in Saturated Fat?

Black turtle bean is lower in Saturated Fat (difference - 1.128g)
Which food is lower in glycemic index?

Black turtle bean is lower in glycemic index (difference - 39)
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.