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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.

Infographic

Oat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
Oat
6
:
2
Black turtle bean
Black turtle bean
Contains more Iron +65.6%
Contains more Magnesium +261.2%
Contains more Phosphorus +244.1%
Contains less Sodium -33.3%
Contains more Zinc +422.4%
Contains more Copper +132.7%
Equal in Calcium - 55
Equal in Potassium - 433
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 107% 35% 66% 39% 1% 21% 90%
Contains more Iron +65.6%
Contains more Magnesium +261.2%
Contains more Phosphorus +244.1%
Contains less Sodium -33.3%
Contains more Zinc +422.4%
Contains more 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
Oat
Oat
5
:
4
Black turtle bean
Black turtle bean
Contains more Vitamin B1 +239.1%
Contains more Vitamin B2 +148.2%
Contains more Vitamin B3 +82.4%
Contains more Vitamin B5 +418.8%
Contains more Vitamin B6 +54.5%
Contains more Vitamin A +∞%
Contains more Folate +53.6%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
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 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Contains more Vitamin B1 +239.1%
Contains more Vitamin B2 +148.2%
Contains more Vitamin B3 +82.4%
Contains more Vitamin B5 +418.8%
Contains more Vitamin B6 +54.5%
Contains more Vitamin A +∞%
Contains more 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.
Oat Black turtle bean
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oat Black turtle bean Opinion
Net carbs 55.67g 16.05g Oat
Protein 16.89g 8.18g Oat
Fats 6.9g 0.35g Oat
Carbs 66.27g 24.35g Oat
Calories 389kcal 130kcal Oat
Starch g g
Fructose g g
Sugar g 0.32g Oat
Fiber 10.6g 8.3g Oat
Calcium 54mg 55mg Black turtle bean
Iron 4.72mg 2.85mg Oat
Magnesium 177mg 49mg Oat
Phosphorus 523mg 152mg Oat
Potassium 429mg 433mg Black turtle bean
Sodium 2mg 3mg Oat
Zinc 3.97mg 0.76mg Oat
Copper 0.626mg 0.269mg Oat
Vitamin A 0IU 6IU Black turtle bean
Vitamin E mg 0.87mg Black turtle bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.763mg 0.225mg Oat
Vitamin B2 0.139mg 0.056mg Oat
Vitamin B3 0.961mg 0.527mg Oat
Vitamin B5 1.349mg 0.26mg Oat
Vitamin B6 0.119mg 0.077mg Oat
Folate 56µg 86µg Black turtle bean
Vitamin B12 0µg 0µg
Vitamin K µg 3.3µg Black turtle bean
Tryptophan 0.234mg 0.097mg Oat
Threonine 0.575mg 0.344mg Oat
Isoleucine 0.694mg 0.361mg Oat
Leucine 1.284mg 0.653mg Oat
Lysine 0.701mg 0.562mg Oat
Methionine 0.312mg 0.123mg Oat
Phenylalanine 0.895mg 0.442mg Oat
Valine 0.937mg 0.428mg Oat
Histidine 0.405mg 0.228mg Oat
Cholesterol 0mg 0mg
Trans Fat g 0g Oat
Saturated Fat 1.217g 0.089g Black turtle bean
Monounsaturated Fat 2.178g 0.03g Oat
Polyunsaturated fat 2.535g 0.149g Oat

Which food is preferable for your diet?

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

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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
Oat
17
Black turtle bean
Mineral Summary Score
112
Oat
47
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 food.
Protein
101%
Oat
49%
Black turtle bean
Carbohydrates
66%
Oat
24%
Black turtle bean
Fats
32%
Oat
2%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 1mg)
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 - 1.128g)
Which food is lower in glycemic index?
Black turtle bean
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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/175187/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.