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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 for 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.
  • Black turtle bean has a lower glycemic index (20) than rye (34).

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% 0.33% 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% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin AVitamin A +∞%
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

All nutrients comparison - raw data values

Nutrient Rye Black turtle bean DV% diff.
Manganese 2.577mg 0.327mg 98%
Fiber 15.1g 8.3g 27%
Phosphorus 332mg 152mg 26%
Vitamin B5 1.456mg 0.26mg 24%
Vitamin B3 4.27mg 0.527mg 23%
Selenium 13.9µg 1.2µg 23%
Vitamin B6 0.294mg 0.077mg 17%
Carbs 75.86g 24.35g 17%
Zinc 2.65mg 0.76mg 17%
Vitamin B2 0.251mg 0.056mg 15%
Magnesium 110mg 49mg 15%
Folate 38µg 86µg 12%
Copper 0.367mg 0.269mg 11%
Calories 338kcal 130kcal 10%
Vitamin B1 0.316mg 0.225mg 8%
Protein 10.34g 8.18g 4%
Polyunsaturated fat 0.767g 0.149g 4%
Iron 2.63mg 2.85mg 3%
Calcium 24mg 55mg 3%
Potassium 510mg 433mg 2%
Vitamin K 5.9µg 3.3µg 2%
Fats 1.63g 0.35g 2%
Net carbs 60.76g 16.05g N/A
Sugar 0.98g 0.32g N/A
Sodium 2mg 3mg 0%
Vitamin A 1µg 0µg 0%
Vitamin E 0.85mg 0.87mg 0%
Saturated fat 0.197g 0.089g 0%
Choline 30.4mg 32.6mg 0%
Monounsaturated fat 0.208g 0.03g 0%
Tryptophan 0.108mg 0.097mg 0%
Threonine 0.289mg 0.344mg 0%
Isoleucine 0.208mg 0.361mg 0%
Leucine 0.563mg 0.653mg 0%
Lysine 0.286mg 0.562mg 0%
Methionine 0.153mg 0.123mg 0%
Phenylalanine 0.435mg 0.442mg 0%
Valine 0.317mg 0.428mg 0%
Histidine 0.189mg 0.228mg 0%
Fructose 0.11g 0%

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%

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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. 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.