Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

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

Compare

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 from 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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +408.9%
Contains more Calcium +1733.3%
Contains more Potassium +403.5%
Contains more Magnesium +25.6%
Contains more Copper +153.8%
Contains more Phosphorus +47.6%
Contains less Sodium -25%
Equal in Zinc - 0.76
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 8% 28% 36% 20% 45% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 17% 39% 35% 90% 21% 66% 1%
Contains more Iron +408.9%
Contains more Calcium +1733.3%
Contains more Potassium +403.5%
Contains more Magnesium +25.6%
Contains more Copper +153.8%
Contains more Phosphorus +47.6%
Contains less Sodium -25%
Equal in Zinc - 0.76

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B2 +23.2%
Contains more Vitamin B3 +386%
Contains more Vitamin B5 +46.2%
Contains more Vitamin B6 +59.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +411.8%
Contains more Vitamin B1 +26.4%
Contains more Vitamin K +1550%
Contains more Folate +855.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 45% 16% 49% 23% 29% 0% 1% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 18% 0% 57% 13% 10% 16% 18% 0% 9% 65%
Contains more Vitamin B2 +23.2%
Contains more Vitamin B3 +386%
Contains more Vitamin B5 +46.2%
Contains more Vitamin B6 +59.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +411.8%
Contains more Vitamin B1 +26.4%
Contains more Vitamin K +1550%
Contains more Folate +855.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Brown rice Black turtle bean
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brown rice Black turtle bean Opinion
Calories 123kcal 130kcal Black turtle bean
Protein 2.74g 8.18g Black turtle bean
Fats 0.97g 0.35g Brown rice
Vitamin C 0mg 0mg
Net carbs 23.98g 16.05g Brown rice
Carbs 25.58g 24.35g Brown rice
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.56mg 2.85mg Black turtle bean
Calcium 3mg 55mg Black turtle bean
Potassium 86mg 433mg Black turtle bean
Magnesium 39mg 49mg Black turtle bean
Sugar 0.24g 0.32g Brown rice
Fiber 1.6g 8.3g Black turtle bean
Copper 0.106mg 0.269mg Black turtle bean
Zinc 0.71mg 0.76mg Black turtle bean
Starch 24.79g g Brown rice
Phosphorus 103mg 152mg Black turtle bean
Sodium 4mg 3mg Black turtle bean
Vitamin A 0IU 6IU Black turtle bean
Vitamin E 0.17mg 0.87mg Black turtle bean
Vitamin D 0µg 0µg
Vitamin B1 0.178mg 0.225mg Black turtle bean
Vitamin B2 0.069mg 0.056mg Brown rice
Vitamin B3 2.561mg 0.527mg Brown rice
Vitamin B5 0.38mg 0.26mg Brown rice
Vitamin B6 0.123mg 0.077mg Brown rice
Vitamin B12 0µg 0µg
Vitamin K 0.2µg 3.3µg Black turtle bean
Folate 9µg 86µg Black turtle bean
Trans Fat 0g 0g
Saturated Fat 0.26g 0.089g Black turtle bean
Monounsaturated Fat 0.369g 0.03g Brown rice
Polyunsaturated fat 0.366g 0.149g Brown rice
Tryptophan 0.033mg 0.097mg Black turtle bean
Threonine 0.095mg 0.344mg Black turtle bean
Isoleucine 0.109mg 0.361mg Black turtle bean
Leucine 0.214mg 0.653mg Black turtle bean
Lysine 0.099mg 0.562mg Black turtle bean
Methionine 0.058mg 0.123mg Black turtle bean
Phenylalanine 0.133mg 0.442mg Black turtle bean
Valine 0.151mg 0.428mg Black turtle bean
Histidine 0.066mg 0.228mg Black turtle bean
Fructose 0g g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Black turtle bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Brown rice
17
Black turtle bean
Mineral Summary Score
20
Brown rice
47
Black turtle bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
16%
Brown rice
49%
Black turtle bean
Carbohydrates
26%
Brown rice
24%
Black turtle bean
Fats
4%
Brown rice
2%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.08g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.171g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 46)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $0.4)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.