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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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%
Contains more Manganese +1403.4%
Equal in Calcium - 55
Equal in Potassium - 433
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
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%
Contains more Manganese +1403.4%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oat
5
:
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 18% 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +106.5%
Contains more Fats +1871.4%
Contains more Carbs +172.2%
Contains more Other +24.6%
Contains more Water +699.8%
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more Protein +106.5%
Contains more Fats +1871.4%
Contains more Carbs +172.2%
Contains more Other +24.6%
Contains more Water +699.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +7160%
Contains more Polyunsaturated fat +1601.3%
Contains less Saturated Fat -92.7%
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Contains more Monounsaturated Fat +7160%
Contains more Polyunsaturated fat +1601.3%
Contains less Saturated Fat -92.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Sugar 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
Manganese 4.916mg 0.327mg Oat
Selenium 1.2µg Black turtle bean
Vitamin A 0IU 6IU Black turtle bean
Vitamin E 0.87mg Black turtle bean
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
Choline 32.6mg Black turtle bean
Vitamin K 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
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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Oat
17%
Black turtle bean
Minerals Daily Need Coverage Score
154%
Oat
42%
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

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. 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.