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Rice vs Black turtle bean - In-Depth Nutrition Comparison

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Important differences between Rice and Black turtle bean

  • Rice has more Selenium, Manganese, and Vitamin B3, however Black turtle bean has more Fiber, Copper, Iron, Phosphorus, Potassium, Magnesium, and Folate.
  • Black turtle bean's daily need coverage for Fiber is 32% more.
  • Rice has 6 times more Selenium than Black turtle bean. Rice has 7.5µg of Selenium, while Black turtle bean has 1.2µg.

The food varieties used in the comparison are Rice, white, long-grain, regular, enriched, cooked and Beans, black turtle, mature seeds, cooked, boiled, without salt.

Infographic

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
Rice
Rice
1
:
7
Black turtle bean
Black turtle bean
Contains less Sodium -66.7%
Contains more Calcium +450%
Contains more Iron +137.5%
Contains more Magnesium +308.3%
Contains more Phosphorus +253.5%
Contains more Potassium +1137.1%
Contains more Zinc +55.1%
Contains more Copper +289.9%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 107% 35% 66% 39% 1% 21% 90%
Contains less Sodium -66.7%
Contains more Calcium +450%
Contains more Iron +137.5%
Contains more Magnesium +308.3%
Contains more Phosphorus +253.5%
Contains more Potassium +1137.1%
Contains more Zinc +55.1%
Contains more Copper +289.9%

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
Rice
Rice
3
:
6
Black turtle bean
Black turtle bean
Contains more Vitamin B3 +180.1%
Contains more Vitamin B5 +50%
Contains more Vitamin B6 +20.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +2075%
Contains more Vitamin B1 +38%
Contains more Vitamin B2 +330.8%
Contains more Folate +48.3%
Contains more Vitamin K +∞%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Contains more Vitamin B3 +180.1%
Contains more Vitamin B5 +50%
Contains more Vitamin B6 +20.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +2075%
Contains more Vitamin B1 +38%
Contains more Vitamin B2 +330.8%
Contains more Folate +48.3%
Contains more Vitamin K +∞%

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.
Rice Black turtle bean
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rice Black turtle bean Opinion
Net carbs 27.77g 16.05g Rice
Protein 2.69g 8.18g Black turtle bean
Fats 0.28g 0.35g Black turtle bean
Carbs 28.17g 24.35g Rice
Calories 130kcal 130kcal
Starch g g
Fructose g g
Sugar 0.05g 0.32g Rice
Fiber 0.4g 8.3g Black turtle bean
Calcium 10mg 55mg Black turtle bean
Iron 1.2mg 2.85mg Black turtle bean
Magnesium 12mg 49mg Black turtle bean
Phosphorus 43mg 152mg Black turtle bean
Potassium 35mg 433mg Black turtle bean
Sodium 1mg 3mg Rice
Zinc 0.49mg 0.76mg Black turtle bean
Copper 0.069mg 0.269mg Black turtle bean
Vitamin A 0IU 6IU Black turtle bean
Vitamin E 0.04mg 0.87mg Black turtle bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.163mg 0.225mg Black turtle bean
Vitamin B2 0.013mg 0.056mg Black turtle bean
Vitamin B3 1.476mg 0.527mg Rice
Vitamin B5 0.39mg 0.26mg Rice
Vitamin B6 0.093mg 0.077mg Rice
Folate 58µg 86µg Black turtle bean
Vitamin B12 0µg 0µg
Vitamin K 0µg 3.3µg Black turtle bean
Tryptophan 0.031mg 0.097mg Black turtle bean
Threonine 0.096mg 0.344mg Black turtle bean
Isoleucine 0.116mg 0.361mg Black turtle bean
Leucine 0.222mg 0.653mg Black turtle bean
Lysine 0.097mg 0.562mg Black turtle bean
Methionine 0.063mg 0.123mg Black turtle bean
Phenylalanine 0.144mg 0.442mg Black turtle bean
Valine 0.164mg 0.428mg Black turtle bean
Histidine 0.063mg 0.228mg Black turtle bean
Cholesterol 0mg 0mg
Trans Fat g 0g Rice
Saturated Fat 0.077g 0.089g Rice
Monounsaturated Fat 0.088g 0.03g Rice
Polyunsaturated fat 0.076g 0.149g Black turtle bean

Which food is preferable for your diet?

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

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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
13
Rice
17
Black turtle bean
Mineral Summary Score
14
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%
Rice
49%
Black turtle bean
Carbohydrates
28%
Rice
24%
Black turtle bean
Fats
1%
Rice
2%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.012g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $0.6)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 40)
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.