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  6. Rye vs. Black turtle bean

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.

Infographic

Rye 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.
Rye
Rye
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
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 MagnesiumMagnesium +124.5%
Contains more PotassiumPotassium +17.8%
Contains more CopperCopper +36.4%
Contains more ZincZinc +248.7%
Contains more PhosphorusPhosphorus +118.4%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +688.1%
Contains more SeleniumSelenium +1058.3%
Contains more CalciumCalcium +129.2%
~equal in Iron ~2.85mg

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.
Rye
Rye
7
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% 0.66% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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% 0.36% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin AVitamin A +83.3%
Contains more Vitamin B1Vitamin B1 +40.4%
Contains more Vitamin B2Vitamin B2 +348.2%
Contains more Vitamin B3Vitamin B3 +710.2%
Contains more Vitamin B5Vitamin B5 +460%
Contains more Vitamin B6Vitamin B6 +281.8%
Contains more Vitamin KVitamin K +78.8%
Contains more FolateFolate +126.3%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.87mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~32.6mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 ProteinProtein +26.4%
Contains more FatsFats +365.7%
Contains more CarbsCarbs +211.5%
Contains more OtherOther +13.8%
Contains more WaterWater +520.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
17% 18% 65%
Saturated Fat: Sat. Fat 0.197 g
Monounsaturated Fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 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 +593.3%
Contains more Poly. FatPolyunsaturated fat +414.8%
Contains less Sat. FatSaturated Fat -54.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye Black turtle bean
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rye Black turtle bean Opinion
Calories 338kcal 130kcal Rye
Protein 10.34g 8.18g Rye
Fats 1.63g 0.35g Rye
Net carbs 60.76g 16.05g Rye
Carbs 75.86g 24.35g Rye
Magnesium 110mg 49mg Rye
Calcium 24mg 55mg Black turtle bean
Potassium 510mg 433mg Rye
Iron 2.63mg 2.85mg Black turtle bean
Sugar 0.98g 0.32g Black turtle bean
Fiber 15.1g 8.3g Rye
Copper 0.367mg 0.269mg Rye
Zinc 2.65mg 0.76mg Rye
Phosphorus 332mg 152mg Rye
Sodium 2mg 3mg Rye
Vitamin A 11IU 6IU Rye
Vitamin A 1µg 0µg Rye
Vitamin E 0.85mg 0.87mg Black turtle bean
Manganese 2.577mg 0.327mg Rye
Selenium 13.9µg 1.2µg Rye
Vitamin B1 0.316mg 0.225mg Rye
Vitamin B2 0.251mg 0.056mg Rye
Vitamin B3 4.27mg 0.527mg Rye
Vitamin B5 1.456mg 0.26mg Rye
Vitamin B6 0.294mg 0.077mg Rye
Vitamin K 5.9µg 3.3µg Rye
Folate 38µg 86µg Black turtle bean
Choline 30.4mg 32.6mg Black turtle bean
Saturated Fat 0.197g 0.089g Black turtle bean
Monounsaturated Fat 0.208g 0.03g Rye
Polyunsaturated fat 0.767g 0.149g Rye
Tryptophan 0.108mg 0.097mg Rye
Threonine 0.289mg 0.344mg Black turtle bean
Isoleucine 0.208mg 0.361mg Black turtle bean
Leucine 0.563mg 0.653mg Black turtle bean
Lysine 0.286mg 0.562mg Black turtle bean
Methionine 0.153mg 0.123mg Rye
Phenylalanine 0.435mg 0.442mg Black turtle bean
Valine 0.317mg 0.428mg Black turtle bean
Histidine 0.189mg 0.228mg Black turtle bean
Fructose 0.11g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Black turtle bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Rye
17%
Black turtle bean
Minerals Daily Need Coverage Score
98%
Rye
42%
Black turtle bean

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 1mg)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.2)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 0.66g)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.108g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 14)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.