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Oat vs Black turtle bean - In-Depth Nutrition Comparison

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The main differences between Oat and Black turtle bean

  • Oat is richer in Manganese, Zinc and Phosphorus, yet Black turtle bean is richer in Folate, Iron, Copper, Potassium, Fiber, Vitamin B6 and Vitamin B1.
  • Daily need coverage for Manganese from Oat is 170% higher.
  • Oat contains 2 times more Zinc than Black turtle bean. Oat contains 3.97mg of Zinc, while Black turtle bean contains 2.2mg.

Food types used in this article are Oats and Beans, black turtle, mature seeds, raw.

Infographic

Oat vs Black turtle bean infographic
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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
Oat
Oat
4
:
4
Black turtle bean
Black turtle bean
Contains more Magnesium +10.6%
Contains more Zinc +80.5%
Contains more Phosphorus +18.9%
Contains less Sodium -77.8%
Contains more Iron +84.3%
Contains more Calcium +196.3%
Contains more Potassium +249.7%
Contains more Copper +59.7%
Equal in Magnesium - 160
Oat
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Black turtle bean
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 327% 48% 133% 115% 334% 60% 189% 2%
Contains more Magnesium +10.6%
Contains more Zinc +80.5%
Contains more Phosphorus +18.9%
Contains less Sodium -77.8%
Contains more Iron +84.3%
Contains more Calcium +196.3%
Contains more Potassium +249.7%
Contains more Copper +59.7%
Equal in Magnesium - 160

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
Oat
Oat
1
:
8
Black turtle bean
Black turtle bean
Contains more Vitamin B5 +50.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +18%
Contains more Vitamin B2 +38.8%
Contains more Vitamin B3 +103.4%
Contains more Vitamin B6 +140.3%
Contains more Folate +692.9%
Oat
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
Black turtle bean
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 5% 0% 225% 45% 37% 54% 66% 0% 14% 334%
Contains more Vitamin B5 +50.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +18%
Contains more Vitamin B2 +38.8%
Contains more Vitamin B3 +103.4%
Contains more Vitamin B6 +140.3%
Contains more Folate +692.9%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
33
Oat
65
Black turtle bean
Mineral Summary Score
112
Oat
150
Black turtle bean

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 the food
Protein
101%
Oat
128%
Black turtle bean
Carbohydrates
66%
Oat
63%
Black turtle bean
Fats
32%
Oat
4%
Black turtle bean

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oat Black turtle bean
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Oat Black turtle bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Oat
Oat contains less Sugars (difference - 2.12g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 7mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.985g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 39)
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Oat Black turtle bean Opinion
Calories 389 339 Oat
Protein 16.89 21.25 Black turtle bean
Fats 6.9 0.9 Oat
Vitamin C 0 0
Carbs 66.27 63.25 Oat
Cholesterol 0 0
Vitamin D 0 0
Iron 4.72 8.7 Black turtle bean
Calcium 54 160 Black turtle bean
Potassium 429 1500 Black turtle bean
Magnesium 177 160 Oat
Sugars 2.12 Oat
Fiber 10.6 15.5 Black turtle bean
Copper 0.626 1 Black turtle bean
Zinc 3.97 2.2 Oat
Starch
Phosphorus 523 440 Oat
Sodium 2 9 Oat
Vitamin A 0 17 Black turtle bean
Vitamin E 0.21 Black turtle bean
Vitamin D 0 0
Vitamin B1 0.763 0.9 Black turtle bean
Vitamin B2 0.139 0.193 Black turtle bean
Vitamin B3 0.961 1.955 Black turtle bean
Vitamin B5 1.349 0.899 Oat
Vitamin B6 0.119 0.286 Black turtle bean
Vitamin B12 0 0
Vitamin K 5.6 Black turtle bean
Folate 56 444 Black turtle bean
Trans Fat 0 Oat
Saturated Fat 1.217 0.232 Black turtle bean
Monounsaturated Fat 2.178 0.078 Oat
Polyunsaturated fat 2.535 0.387 Oat
Tryptophan 0.234 0.252 Black turtle bean
Threonine 0.575 0.894 Black turtle bean
Isoleucine 0.694 0.938 Black turtle bean
Leucine 1.284 1.697 Black turtle bean
Lysine 0.701 1.459 Black turtle bean
Methionine 0.312 0.32 Black turtle bean
Phenylalanine 0.895 1.149 Black turtle bean
Valine 0.937 1.112 Black turtle bean
Histidine 0.405 0.592 Black turtle bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.