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Rye vs Black turtle bean - In-Depth Nutrition Comparison

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How are Rye and Black turtle bean different?

  • Rye is richer in Manganese, Selenium and Vitamin B3, while Black turtle bean is higher in Folate, Iron, Copper, Vitamin B1, Potassium, Phosphorus and Calcium.
  • Black turtle bean covers your daily need of Folate 102% more than Rye.
  • Rye contains 4 times more Selenium than Black turtle bean. Rye contains 13.9µg of Selenium, while Black turtle bean contains 3.2µg.

Rye grain and Beans, black turtle, mature seeds, raw types were used in this article.

Infographic

Rye vs Black turtle bean infographic
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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
Rye
Rye
2
:
6
Black turtle bean
Black turtle bean
Contains more Zinc +20.5%
Contains less Sodium -77.8%
Contains more Iron +230.8%
Contains more Calcium +566.7%
Contains more Potassium +194.1%
Contains more Magnesium +45.5%
Contains more Copper +172.5%
Contains more Phosphorus +32.5%
Rye
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Black turtle bean
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 327% 48% 133% 115% 334% 60% 189% 2%
Contains more Zinc +20.5%
Contains less Sodium -77.8%
Contains more Iron +230.8%
Contains more Calcium +566.7%
Contains more Potassium +194.1%
Contains more Magnesium +45.5%
Contains more Copper +172.5%
Contains more Phosphorus +32.5%

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
Rye
Rye
6
:
3
Black turtle bean
Black turtle bean
Contains more Vitamin E +304.8%
Contains more Vitamin B2 +30.1%
Contains more Vitamin B3 +118.4%
Contains more Vitamin B5 +62%
Contains more Vitamin A +54.5%
Contains more Vitamin B1 +184.8%
Contains more Folate +1068.4%
Equal in Vitamin B6 - 0.286
Equal in Vitamin K - 5.6
Rye
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% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
Black turtle bean
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 5% 0% 225% 45% 37% 54% 66% 0% 14% 334%
Contains more Vitamin E +304.8%
Contains more Vitamin B2 +30.1%
Contains more Vitamin B3 +118.4%
Contains more Vitamin B5 +62%
Contains more Vitamin A +54.5%
Contains more Vitamin B1 +184.8%
Contains more Folate +1068.4%
Equal in Vitamin B6 - 0.286
Equal in Vitamin K - 5.6

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
36
Rye
65
Black turtle bean
Mineral Summary Score
71
Rye
150
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 the food
Protein
62%
Rye
128%
Black turtle bean
Carbohydrates
76%
Rye
63%
Black turtle bean
Fats
8%
Rye
4%
Black turtle bean

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rye Black turtle bean
Lower in Sugars 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

Which food is preferable in case of diets?

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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Comparison summary

Which food contains less Sugars?
Rye
Rye contains less Sugars (difference - 1.14g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.035g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.2)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 14)
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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Rye Black turtle bean Opinion
Calories 338 339 Black turtle bean
Protein 10.34 21.25 Black turtle bean
Fats 1.63 0.9 Rye
Vitamin C 0 0
Carbs 75.86 63.25 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 2.63 8.7 Black turtle bean
Calcium 24 160 Black turtle bean
Potassium 510 1500 Black turtle bean
Magnesium 110 160 Black turtle bean
Sugars 0.98 2.12 Rye
Fiber 15.1 15.5 Black turtle bean
Copper 0.367 1 Black turtle bean
Zinc 2.65 2.2 Rye
Starch
Phosphorus 332 440 Black turtle bean
Sodium 2 9 Rye
Vitamin A 11 17 Black turtle bean
Vitamin E 0.85 0.21 Rye
Vitamin D 0 0
Vitamin B1 0.316 0.9 Black turtle bean
Vitamin B2 0.251 0.193 Rye
Vitamin B3 4.27 1.955 Rye
Vitamin B5 1.456 0.899 Rye
Vitamin B6 0.294 0.286 Rye
Vitamin B12 0 0
Vitamin K 5.9 5.6 Rye
Folate 38 444 Black turtle bean
Trans Fat 0 0
Saturated Fat 0.197 0.232 Rye
Monounsaturated Fat 0.208 0.078 Rye
Polyunsaturated fat 0.767 0.387 Rye
Tryptophan 0.108 0.252 Black turtle bean
Threonine 0.289 0.894 Black turtle bean
Isoleucine 0.208 0.938 Black turtle bean
Leucine 0.563 1.697 Black turtle bean
Lysine 0.286 1.459 Black turtle bean
Methionine 0.153 0.32 Black turtle bean
Phenylalanine 0.435 1.149 Black turtle bean
Valine 0.317 1.112 Black turtle bean
Histidine 0.189 0.592 Black turtle bean
Fructose 0.11 Rye

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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/175186/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.