Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

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
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 Magnesium +10.6%
Contains more Phosphorus +18.9%
Contains less Sodium -77.8%
Contains more Zinc +80.5%
Contains more Manganese +391.6%
Contains more Calcium +196.3%
Contains more Iron +84.3%
Contains more Potassium +249.7%
Contains more Copper +59.7%
Equal in Magnesium - 160
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 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Contains more Magnesium +10.6%
Contains more Phosphorus +18.9%
Contains less Sodium -77.8%
Contains more Zinc +80.5%
Contains more Manganese +391.6%
Contains more Calcium +196.3%
Contains more Iron +84.3%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oat
1
:
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 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 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 0% 14%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +666.7%
Contains more Protein +25.8%
Contains more Water +33.8%
Contains more Other +109.3%
Equal in Carbs - 63.25
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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more Fats +666.7%
Contains more Protein +25.8%
Contains more Water +33.8%
Contains more Other +109.3%
Equal in Carbs - 63.25

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2692.3%
Contains more Polyunsaturated fat +555%
Contains less Saturated Fat -80.9%
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Contains more Monounsaturated Fat +2692.3%
Contains more Polyunsaturated fat +555%
Contains less Saturated Fat -80.9%

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
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Oat Black turtle bean Opinion
Net carbs 55.67g 47.75g Oat
Protein 16.89g 21.25g Black turtle bean
Fats 6.9g 0.9g Oat
Carbs 66.27g 63.25g Oat
Calories 389kcal 339kcal Oat
Sugar 2.12g Oat
Fiber 10.6g 15.5g Black turtle bean
Calcium 54mg 160mg Black turtle bean
Iron 4.72mg 8.7mg Black turtle bean
Magnesium 177mg 160mg Oat
Phosphorus 523mg 440mg Oat
Potassium 429mg 1500mg Black turtle bean
Sodium 2mg 9mg Oat
Zinc 3.97mg 2.2mg Oat
Copper 0.626mg 1mg Black turtle bean
Manganese 4.916mg 1mg Oat
Selenium 3.2µg Black turtle bean
Vitamin A 0IU 17IU Black turtle bean
Vitamin E 0.21mg Black turtle bean
Vitamin B1 0.763mg 0.9mg Black turtle bean
Vitamin B2 0.139mg 0.193mg Black turtle bean
Vitamin B3 0.961mg 1.955mg Black turtle bean
Vitamin B5 1.349mg 0.899mg Oat
Vitamin B6 0.119mg 0.286mg Black turtle bean
Folate 56µg 444µg Black turtle bean
Vitamin K 5.6µg Black turtle bean
Tryptophan 0.234mg 0.252mg Black turtle bean
Threonine 0.575mg 0.894mg Black turtle bean
Isoleucine 0.694mg 0.938mg Black turtle bean
Leucine 1.284mg 1.697mg Black turtle bean
Lysine 0.701mg 1.459mg Black turtle bean
Methionine 0.312mg 0.32mg Black turtle bean
Phenylalanine 0.895mg 1.149mg Black turtle bean
Valine 0.937mg 1.112mg Black turtle bean
Histidine 0.405mg 0.592mg Black turtle bean
Saturated Fat 1.217g 0.232g Black turtle bean
Monounsaturated Fat 2.178g 0.078g Oat
Polyunsaturated fat 2.535g 0.387g 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

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
60%
Black turtle bean
Minerals Daily Need Coverage Score
154%
Oat
135%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (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 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/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.