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  6. Brown rice vs. Black turtle bean

Brown rice vs. Black turtle bean — In-Depth Nutrition Comparison

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The main differences between brown rice and black turtle bean

  • Brown rice is richer in manganese, vitamin B3, and selenium, yet black turtle bean is richer in iron, fiber, folate, copper, potassium, phosphorus, and calcium.
  • Daily need coverage for iron for black turtle bean is 29% higher.
  • Brown rice contains 5 times more vitamin B3 than black turtle bean. Brown rice contains 2.561mg of vitamin B3, while black turtle bean contains 0.527mg.
  • Black turtle bean has a lower glycemic index than brown rice.

Food types used in this article are Rice, brown, long-grain, cooked and Beans, black turtle, mature seeds, cooked, boiled, without salt.

Infographic

Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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 ManganeseManganese +197.9%
Contains more SeleniumSelenium +383.3%
Contains more MagnesiumMagnesium +25.6%
Contains more CalciumCalcium +1733.3%
Contains more PotassiumPotassium +403.5%
Contains more IronIron +408.9%
Contains more CopperCopper +153.8%
Contains more PhosphorusPhosphorus +47.6%
Contains less SodiumSodium -25%
~equal in Zinc ~0.76mg

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 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% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin B2Vitamin B2 +23.2%
Contains more Vitamin B3Vitamin B3 +386%
Contains more Vitamin B5Vitamin B5 +46.2%
Contains more Vitamin B6Vitamin B6 +59.7%
Contains more Vitamin EVitamin E +411.8%
Contains more Vitamin B1Vitamin B1 +26.4%
Contains more Vitamin KVitamin K +1550%
Contains more FolateFolate +855.6%
Contains more CholineCholine +254.3%
~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 Brown rice Black turtle bean DV% diff.
Iron 0.56mg 2.85mg 29%
Manganese 0.974mg 0.327mg 28%
Fiber 1.6g 8.3g 27%
Folate 9µg 86µg 19%
Copper 0.106mg 0.269mg 18%
Vitamin B3 2.561mg 0.527mg 13%
Protein 2.74g 8.18g 11%
Potassium 86mg 433mg 10%
Starch 24.79g 10%
Selenium 5.8µg 1.2µg 8%
Phosphorus 103mg 152mg 7%
Calcium 3mg 55mg 5%
Vitamin E 0.17mg 0.87mg 5%
Vitamin B6 0.123mg 0.077mg 4%
Vitamin B1 0.178mg 0.225mg 4%
Choline 9.2mg 32.6mg 4%
Vitamin K 0.2µg 3.3µg 3%
Magnesium 39mg 49mg 2%
Vitamin B5 0.38mg 0.26mg 2%
Saturated fat 0.26g 0.089g 1%
Monounsaturated fat 0.369g 0.03g 1%
Polyunsaturated fat 0.366g 0.149g 1%
Fats 0.97g 0.35g 1%
Vitamin B2 0.069mg 0.056mg 1%
Calories 123kcal 130kcal 0%
Carbs 25.58g 24.35g 0%
Net carbs 23.98g 16.05g N/A
Sugar 0.24g 0.32g N/A
Zinc 0.71mg 0.76mg 0%
Sodium 4mg 3mg 0%
Tryptophan 0.033mg 0.097mg 0%
Threonine 0.095mg 0.344mg 0%
Isoleucine 0.109mg 0.361mg 0%
Leucine 0.214mg 0.653mg 0%
Lysine 0.099mg 0.562mg 0%
Methionine 0.058mg 0.123mg 0%
Phenylalanine 0.133mg 0.442mg 0%
Valine 0.151mg 0.428mg 0%
Histidine 0.066mg 0.228mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 FatsFats +177.1%
Contains more ProteinProtein +198.5%
Contains more OtherOther +213.6%
~equal in Carbs ~24.35g
~equal in Water ~65.74g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 +1130%
Contains more Poly. FatPolyunsaturated fat +145.6%
Contains less Sat. FatSaturated fat -65.8%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.