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  6. Rice bran oil vs. Black turtle bean

Rice bran oil vs. Black turtle bean — In-Depth Nutrition Comparison

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Summary of differences between rice bran oil and black turtle bean

  • Rice bran oil has more vitamin E; however, black turtle bean is higher in folate, iron, vitamin B1, phosphorus, fiber, potassium, magnesium, and vitamin B6.
  • Rice bran oil covers your daily need for vitamin E, 214% more than black turtle bean.
  • Rice bran oil has 85 times more saturated fat than black turtle bean. While rice bran oil has 19.7g of saturated fat, black turtle bean has only 0.232g.
  • The glycemic index of black turtle bean is higher.

These are the specific foods used in this comparison Oil, rice bran and Beans, black turtle, mature seeds, raw.

Infographic

Rice bran oil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 2.6% 0% 0% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +12328.6%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%

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.
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% 646% 0% 0% 0% 0% 0% 0% 0% 62% 0% 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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin EVitamin E +15281%
Contains more Vitamin KVitamin K +341.1%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Rice bran oil Black turtle bean DV% diff.
Polyunsaturated fat 35g 0.387g 231%
Vitamin E 32.3mg 0.21mg 214%
Fats 100g 0.9g 152%
Folate 0µg 444µg 111%
Copper 1mg 111%
Iron 0.07mg 8.7mg 108%
Monounsaturated fat 39.3g 0.078g 98%
Saturated fat 19.7g 0.232g 88%
Vitamin B1 0mg 0.9mg 75%
Phosphorus 0mg 440mg 63%
Fiber 0g 15.5g 62%
Potassium 0mg 1500mg 44%
Protein 0g 21.25g 43%
Manganese 1mg 43%
Magnesium 0mg 160mg 38%
Calories 884kcal 339kcal 27%
Vitamin B6 0mg 0.286mg 22%
Carbs 0g 63.25g 21%
Zinc 0mg 2.2mg 20%
Vitamin B5 0mg 0.899mg 18%
Vitamin K 24.7µg 5.6µg 16%
Calcium 0mg 160mg 16%
Vitamin B2 0mg 0.193mg 15%
Vitamin B3 0mg 1.955mg 12%
Selenium 0µg 3.2µg 6%
Net carbs 0g 47.75g N/A
Sugar 0g 2.12g N/A
Sodium 0mg 9mg 0%
Tryptophan 0mg 0.252mg 0%
Threonine 0mg 0.894mg 0%
Isoleucine 0mg 0.938mg 0%
Leucine 0mg 1.697mg 0%
Lysine 0mg 1.459mg 0%
Methionine 0mg 0.32mg 0%
Phenylalanine 0mg 1.149mg 0%
Valine 0mg 1.112mg 0%
Histidine 0mg 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +11011.1%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 42% 37%
Saturated fat: Sat. Fat 19.7 g
Monounsaturated fat: Mono. Fat 39.3 g
Polyunsaturated fat: Poly. Fat 35 g
33% 11% 56%
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 +50284.6%
Contains more Poly. FatPolyunsaturated fat +8943.9%
Contains less Sat. FatSaturated fat -98.8%

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. Rice bran oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171013/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.