Rye vs Black turtle bean - In-Depth Nutrition Comparison
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How are Rye and Black turtle bean different?
- Rye has more Manganese, Fiber, Phosphorus, Vitamin B5, Vitamin B3, Selenium, Zinc, Vitamin B6, Vitamin B2, and Magnesium than Black turtle bean.
- Daily need coverage for Manganese from Rye is 98% higher.
- Rye contains 12 times more Selenium than Black turtle bean. While Rye contains 13.9µg of Selenium, Black turtle bean contains only 1.2µg.
Rye grain and Beans, black turtle, mature seeds, cooked, boiled, without salt are the varieties used in this article.
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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
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Magnesium
+124.5%
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Phosphorus
+118.4%
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Potassium
+17.8%
Contains
less
Sodium
-33.3%
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Zinc
+248.7%
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Copper
+36.4%
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Calcium
+129.2%
Equal in Iron - 2.85
Contains
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Magnesium
+124.5%
Contains
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Phosphorus
+118.4%
Contains
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Potassium
+17.8%
Contains
less
Sodium
-33.3%
Contains
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Zinc
+248.7%
Contains
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Copper
+36.4%
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Calcium
+129.2%
Equal in Iron - 2.85
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
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Vitamin A
+83.3%
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Vitamin B1
+40.4%
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Vitamin B2
+348.2%
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Vitamin B3
+710.2%
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Vitamin B5
+460%
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Vitamin B6
+281.8%
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Vitamin K
+78.8%
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Folate
+126.3%
Equal in Vitamin E - 0.87
Contains
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Vitamin A
+83.3%
Contains
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Vitamin B1
+40.4%
Contains
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Vitamin B2
+348.2%
Contains
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Vitamin B3
+710.2%
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Vitamin B5
+460%
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Vitamin B6
+281.8%
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Vitamin K
+78.8%
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Folate
+126.3%
Equal in Vitamin E - 0.87
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.
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Lower in Sodium |
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Lower in price |
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Rich in vitamins |
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Lower in Sugar |
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Lower in Saturated Fat |
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Lower in glycemic index |
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Lower in Cholesterol | Equal | ||
Rich in minerals | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 60.76g | 16.05g |
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Protein | 10.34g | 8.18g |
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Fats | 1.63g | 0.35g |
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Carbs | 75.86g | 24.35g |
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Calories | 338kcal | 130kcal |
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Starch | g | g | |
Fructose | 0.11g | g |
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Sugar | 0.98g | 0.32g |
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Fiber | 15.1g | 8.3g |
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Calcium | 24mg | 55mg |
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Iron | 2.63mg | 2.85mg |
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Magnesium | 110mg | 49mg |
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Phosphorus | 332mg | 152mg |
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Potassium | 510mg | 433mg |
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Sodium | 2mg | 3mg |
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Zinc | 2.65mg | 0.76mg |
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Copper | 0.367mg | 0.269mg |
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Vitamin A | 11IU | 6IU |
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Vitamin E | 0.85mg | 0.87mg |
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Vitamin D | 0IU | 0IU | |
Vitamin D | 0µg | 0µg | |
Vitamin C | 0mg | 0mg | |
Vitamin B1 | 0.316mg | 0.225mg |
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Vitamin B2 | 0.251mg | 0.056mg |
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Vitamin B3 | 4.27mg | 0.527mg |
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Vitamin B5 | 1.456mg | 0.26mg |
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Vitamin B6 | 0.294mg | 0.077mg |
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Folate | 38µg | 86µg |
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Vitamin B12 | 0µg | 0µg | |
Vitamin K | 5.9µg | 3.3µg |
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Tryptophan | 0.108mg | 0.097mg |
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Threonine | 0.289mg | 0.344mg |
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Isoleucine | 0.208mg | 0.361mg |
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Leucine | 0.563mg | 0.653mg |
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Lysine | 0.286mg | 0.562mg |
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Methionine | 0.153mg | 0.123mg |
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Phenylalanine | 0.435mg | 0.442mg |
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Valine | 0.317mg | 0.428mg |
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Histidine | 0.189mg | 0.228mg |
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Cholesterol | 0mg | 0mg | |
Trans Fat | 0g | 0g | |
Saturated Fat | 0.197g | 0.089g |
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Monounsaturated Fat | 0.208g | 0.03g |
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Polyunsaturated fat | 0.767g | 0.149g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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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
36

17

Mineral Summary Score
71

47

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
62%

49%

Carbohydrates
76%

24%

Fats
8%

2%

Comparison summary
Which food contains less Sodium?

Rye contains less Sodium (difference - 1mg)
Which food is cheaper?

Rye is cheaper (difference - $1.2)
Which food is richer in vitamins?

Rye is relatively richer in vitamins
Which food is lower in Sugar?

Black turtle bean is lower in Sugar (difference - 0.66g)
Which food is lower in Saturated Fat?

Black turtle bean is lower in Saturated Fat (difference - 0.108g)
Which food is lower in glycemic index?

Black turtle bean is lower in glycemic index (difference - 14)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.