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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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
Rye
6
:
2
Black turtle bean
Black turtle bean
Contains more Magnesium +124.5%
Contains more Phosphorus +118.4%
Contains more Potassium +17.8%
Contains less Sodium -33.3%
Contains more Zinc +248.7%
Contains more Copper +36.4%
Contains more Calcium +129.2%
Equal in Iron - 2.85
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 107% 35% 66% 39% 1% 21% 90%
Contains more Magnesium +124.5%
Contains more Phosphorus +118.4%
Contains more Potassium +17.8%
Contains less Sodium -33.3%
Contains more Zinc +248.7%
Contains more Copper +36.4%
Contains more 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
Rye
Rye
7
:
2
Black turtle bean
Black turtle bean
Contains more Vitamin A +83.3%
Contains more Vitamin B1 +40.4%
Contains more Vitamin B2 +348.2%
Contains more Vitamin B3 +710.2%
Contains more Vitamin B5 +460%
Contains more Vitamin B6 +281.8%
Contains more Vitamin K +78.8%
Contains more Folate +126.3%
Equal in Vitamin E - 0.87
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
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 A +83.3%
Contains more Vitamin B1 +40.4%
Contains more Vitamin B2 +348.2%
Contains more Vitamin B3 +710.2%
Contains more Vitamin B5 +460%
Contains more Vitamin B6 +281.8%
Contains more Vitamin K +78.8%
Contains more 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.
Rye Black turtle bean
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rye Black turtle bean Opinion
Net carbs 60.76g 16.05g Rye
Protein 10.34g 8.18g Rye
Fats 1.63g 0.35g Rye
Carbs 75.86g 24.35g Rye
Calories 338kcal 130kcal Rye
Starch g g
Fructose 0.11g g Rye
Sugar 0.98g 0.32g Black turtle bean
Fiber 15.1g 8.3g Rye
Calcium 24mg 55mg Black turtle bean
Iron 2.63mg 2.85mg Black turtle bean
Magnesium 110mg 49mg Rye
Phosphorus 332mg 152mg Rye
Potassium 510mg 433mg Rye
Sodium 2mg 3mg Rye
Zinc 2.65mg 0.76mg Rye
Copper 0.367mg 0.269mg Rye
Vitamin A 11IU 6IU Rye
Vitamin E 0.85mg 0.87mg Black turtle bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
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
Folate 38µg 86µg Black turtle bean
Vitamin B12 0µg 0µg
Vitamin K 5.9µg 3.3µg 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.197g 0.089g Black turtle bean
Monounsaturated Fat 0.208g 0.03g Rye
Polyunsaturated fat 0.767g 0.149g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Black turtle bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
36
Rye
17
Black turtle bean
Mineral Summary Score
71
Rye
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
62%
Rye
49%
Black turtle bean
Carbohydrates
76%
Rye
24%
Black turtle bean
Fats
8%
Rye
2%
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 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)
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.

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. 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.