Oats vs. Black turtle bean — In-Depth Nutrition Comparison
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A recap on differences between oats and black turtle bean
- Oats are higher in manganese, phosphorus, vitamin B1, copper, magnesium, zinc, iron, vitamin B5, and fiber, yet black turtle bean is higher in folate.
- 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
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 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% |
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.
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 FolateFolate | +53.6% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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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% |
Choline | 32.6mg | 6% | |
Vitamin B2 | 0.139mg | 0.056mg | 6% |
Vitamin E | 0.87mg | 6% | |
Monounsaturated fat | 2.178g | 0.03g | 5% |
Saturated fat | 1.217g | 0.089g | 5% |
Vitamin K | 3.3µg | 3% | |
Vitamin B3 | 0.961mg | 0.527mg | 3% |
Vitamin B6 | 0.119mg | 0.077mg | 3% |
Selenium | 1.2µg | 2% | |
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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.89 g
Fats:
6.9 g
Carbs:
66.27 g
Water:
8.22 g
Other:
1.72 g
Protein:
8.18 g
Fats:
0.35 g
Carbs:
24.35 g
Water:
65.74 g
Other:
1.38 g
Contains more ProteinProtein | +106.5% |
Contains more FatsFats | +1871.4% |
Contains more CarbsCarbs | +172.2% |
Contains more OtherOther | +24.6% |
Contains more WaterWater | +699.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.217 g
Monounsaturated fat:
Mono. Fat
2.178 g
Polyunsaturated fat:
Poly. Fat
2.535 g
Saturated fat:
Sat. Fat
0.089 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.149 g
Contains more Mono. FatMonounsaturated fat | +7160% |
Contains more Poly. FatPolyunsaturated fat | +1601.3% |
Contains less Sat. FatSaturated fat | -92.7% |