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  6. Oats vs. Black turtle bean

Oats vs. Black turtle bean — In-Depth Nutrition Comparison

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A recap on the 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.

Infographic

Oats 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.
Oats
Oats
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
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%
~equal in Calcium ~55mg
~equal in Potassium ~433mg

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.
Oats
Oats
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oats Black turtle bean 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
Oats
Oats
4
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 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
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
33% 11% 56%
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%

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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. Oats - 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.