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  6. Rice vs. Black turtle bean

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.
  • Rice has a higher glycemic index than black turtle bean.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rice
Rice
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
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 less SodiumSodium -66.7%
Contains more ManganeseManganese +44.3%
Contains more SeleniumSelenium +525%
Contains more MagnesiumMagnesium +308.3%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +1137.1%
Contains more IronIron +137.5%
Contains more CopperCopper +289.9%
Contains more ZincZinc +55.1%
Contains more PhosphorusPhosphorus +253.5%

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.
Rice
Rice
3
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
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 B3Vitamin B3 +180.1%
Contains more Vitamin B5Vitamin B5 +50%
Contains more Vitamin B6Vitamin B6 +20.8%
Contains more Vitamin EVitamin E +2075%
Contains more Vitamin B1Vitamin B1 +38%
Contains more Vitamin B2Vitamin B2 +330.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +48.3%
Contains more CholineCholine +1452.4%
~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 Rice Black turtle bean DV% diff.
Fiber 0.4g 8.3g 32%
Copper 0.069mg 0.269mg 22%
Iron 1.2mg 2.85mg 21%
Phosphorus 43mg 152mg 16%
Potassium 35mg 433mg 12%
Protein 2.69g 8.18g 11%
Selenium 7.5µg 1.2µg 11%
Magnesium 12mg 49mg 9%
Folate 58µg 86µg 7%
Manganese 0.472mg 0.327mg 6%
Vitamin E 0.04mg 0.87mg 6%
Vitamin B3 1.476mg 0.527mg 6%
Choline 2.1mg 32.6mg 6%
Vitamin B1 0.163mg 0.225mg 5%
Calcium 10mg 55mg 5%
Vitamin B5 0.39mg 0.26mg 3%
Vitamin K 0µg 3.3µg 3%
Vitamin B2 0.013mg 0.056mg 3%
Zinc 0.49mg 0.76mg 2%
Vitamin B6 0.093mg 0.077mg 1%
Carbs 28.17g 24.35g 1%
Calories 130kcal 130kcal 0%
Fats 0.28g 0.35g 0%
Net carbs 27.77g 16.05g N/A
Sugar 0.05g 0.32g N/A
Sodium 1mg 3mg 0%
Saturated fat 0.077g 0.089g 0%
Monounsaturated fat 0.088g 0.03g 0%
Polyunsaturated fat 0.076g 0.149g 0%
Tryptophan 0.031mg 0.097mg 0%
Threonine 0.096mg 0.344mg 0%
Isoleucine 0.116mg 0.361mg 0%
Leucine 0.222mg 0.653mg 0%
Lysine 0.097mg 0.562mg 0%
Methionine 0.063mg 0.123mg 0%
Phenylalanine 0.144mg 0.442mg 0%
Valine 0.164mg 0.428mg 0%
Histidine 0.063mg 0.228mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 CarbsCarbs +15.7%
Contains more ProteinProtein +204.1%
Contains more FatsFats +25%
Contains more OtherOther +228.6%
~equal in Water ~65.74g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
2
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 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 less Sat. FatSaturated fat -13.5%
Contains more Mono. FatMonounsaturated fat +193.3%
Contains more Poly. FatPolyunsaturated fat +96.1%

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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. 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.