Pilaf vs. Black turtle bean — In-Depth Nutrition Comparison
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How are pilaf and black turtle bean different?
- Pilaf is richer in selenium and vitamin B3, while black turtle bean is higher in copper, iron, folate, fiber, phosphorus, potassium, and magnesium.
- Black turtle bean covers your daily need for copper, 93% more than pilaf.
- Pilaf contains 145 times more sodium than black turtle bean. Pilaf contains 1303mg of sodium, while black turtle bean contains 9mg.
- Pilaf has a higher glycemic index (60) than black turtle bean (20).
Rice and vermicelli mix, rice pilaf flavor, unprepared and Beans, black turtle, mature seeds, raw types were used in this article.
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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 SeleniumSelenium | +912.5% |
| Contains more MagnesiumMagnesium | +400% |
| Contains more CalciumCalcium | +92.8% |
| Contains more PotassiumPotassium | +697.9% |
| Contains more IronIron | +256.6% |
| Contains more CopperCopper | +502.4% |
| Contains more ZincZinc | +117.8% |
| Contains more PhosphorusPhosphorus | +185.7% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +13.4% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +213.4% |
| Contains more Vitamin B6Vitamin B6 | +39.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +425% |
| Contains more Vitamin B1Vitamin B1 | +49.3% |
| Contains more Vitamin B2Vitamin B2 | +121.8% |
| Contains more Vitamin B5Vitamin B5 | +25.7% |
| Contains more Vitamin KVitamin K | +1020% |
| Contains more FolateFolate | +109.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
Protein:
21.25 g
Fats:
0.9 g
Carbs:
63.25 g
Water:
11 g
Other:
3.6 g
| Contains more FatsFats | +52.2% |
| Contains more CarbsCarbs | +20.6% |
| Contains more ProteinProtein | +103.9% |
| Contains more WaterWater | +36.8% |
~equal in
Other
~3.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.307 g
Monounsaturated fat:
Mono. Fat
0.373 g
Polyunsaturated fat:
Poly. Fat
0.377 g
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.078 g
Polyunsaturated fat:
Poly. Fat
0.387 g
| Contains more Mono. FatMonounsaturated fat | +378.2% |
| Contains less Sat. FatSaturated fat | -24.4% |
~equal in
Polyunsaturated fat
~0.387g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.166mg | 1mg | 93% |
| Iron | 2.44mg | 8.7mg | 78% |
| Folate | 212µg | 444µg | 58% |
| Fiber | 1.2g | 15.5g | 57% |
| Sodium | 1303mg | 9mg | 56% |
| Selenium | 32.4µg | 3.2µg | 53% |
| Phosphorus | 154mg | 440mg | 41% |
| Potassium | 188mg | 1500mg | 39% |
| Magnesium | 32mg | 160mg | 30% |
| Starch | 71.23g | 29% | |
| Vitamin B3 | 6.127mg | 1.955mg | 26% |
| Vitamin B1 | 0.603mg | 0.9mg | 25% |
| Protein | 10.42g | 21.25g | 22% |
| Zinc | 1.01mg | 2.2mg | 11% |
| Vitamin B6 | 0.4mg | 0.286mg | 9% |
| Calcium | 83mg | 160mg | 8% |
| Vitamin B2 | 0.087mg | 0.193mg | 8% |
| Vitamin C | 4.1mg | 0mg | 5% |
| Manganese | 0.882mg | 1mg | 5% |
| Vitamin K | 0.5µg | 5.6µg | 4% |
| Vitamin B5 | 0.715mg | 0.899mg | 4% |
| Carbs | 76.31g | 63.25g | 4% |
| Choline | 17.5mg | 3% | |
| Monounsaturated fat | 0.373g | 0.078g | 1% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Calories | 359kcal | 339kcal | 1% |
| Fats | 1.37g | 0.9g | 1% |
| Vitamin E | 0.04mg | 0.21mg | 1% |
| Net carbs | 75.11g | 47.75g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | 2.12g | N/A |
| Vitamin A | 4µg | 0µg | 0% |
| Saturated fat | 0.307g | 0.232g | 0% |
| Polyunsaturated fat | 0.377g | 0.387g | 0% |
| Tryptophan | 0.086mg | 0.252mg | 0% |
| Threonine | 0.221mg | 0.894mg | 0% |
| Isoleucine | 0.279mg | 0.938mg | 0% |
| Leucine | 0.523mg | 1.697mg | 0% |
| Lysine | 0.189mg | 1.459mg | 0% |
| Methionine | 0.145mg | 0.32mg | 0% |
| Phenylalanine | 0.32mg | 1.149mg | 0% |
| Valine | 0.374mg | 1.112mg | 0% |
| Histidine | 0.15mg | 0.592mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
47%
60%
Minerals Daily Need Coverage Score
77%
135%
Comparison summary
Which food is lower in Sugar?
Pilaf is lower in Sugar (difference - 0.59g)
Which food is cheaper?
Pilaf is cheaper (difference - $1.6)
Which food is lower in Cholesterol?
Black turtle bean is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Black turtle bean contains less Sodium (difference - 1294mg)
Which food is lower in Saturated fat?
Black turtle bean is lower in Saturated fat (difference - 0.075g)
Which food is lower in glycemic index?
Black turtle bean is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Black turtle bean is relatively richer in minerals
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.