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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
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.
Contains less Sodium -77.8%
Contains more Zinc +20.5%
Contains more Manganese +157.7%
Contains more Selenium +334.4%
Contains more Calcium +566.7%
Contains more Iron +230.8%
Contains more Magnesium +45.5%
Contains more Phosphorus +32.5%
Contains more Potassium +194.1%
Contains more Copper +172.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Contains less Sodium -77.8%
Contains more Zinc +20.5%
Contains more Manganese +157.7%
Contains more Selenium +334.4%
Contains more Calcium +566.7%
Contains more Iron +230.8%
Contains more Magnesium +45.5%
Contains more Phosphorus +32.5%
Contains more Potassium +194.1%
Contains more Copper +172.5%

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
7
:
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 17% 15%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 0% 14%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +81.1%
Contains more Carbs +19.9%
Contains more Protein +105.5%
Contains more Other +129.3%
Equal in Water - 11
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more Fats +81.1%
Contains more Carbs +19.9%
Contains more Protein +105.5%
Contains more Other +129.3%
Equal in Water - 11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -15.1%
Contains more Monounsaturated Fat +166.7%
Contains more Polyunsaturated fat +98.2%
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Contains less Saturated Fat -15.1%
Contains more Monounsaturated Fat +166.7%
Contains more Polyunsaturated fat +98.2%

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 Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rye Black turtle bean Opinion
Net carbs 60.76g 47.75g Rye
Protein 10.34g 21.25g Black turtle bean
Fats 1.63g 0.9g Rye
Carbs 75.86g 63.25g Rye
Calories 338kcal 339kcal Black turtle bean
Fructose 0.11g Rye
Sugar 0.98g 2.12g Rye
Fiber 15.1g 15.5g Black turtle bean
Calcium 24mg 160mg Black turtle bean
Iron 2.63mg 8.7mg Black turtle bean
Magnesium 110mg 160mg Black turtle bean
Phosphorus 332mg 440mg Black turtle bean
Potassium 510mg 1500mg Black turtle bean
Sodium 2mg 9mg Rye
Zinc 2.65mg 2.2mg Rye
Copper 0.367mg 1mg Black turtle bean
Manganese 2.577mg 1mg Rye
Selenium 13.9µg 3.2µg Rye
Vitamin A 11IU 17IU Black turtle bean
Vitamin A RAE 1µg 0µg Rye
Vitamin E 0.85mg 0.21mg Rye
Vitamin B1 0.316mg 0.9mg Black turtle bean
Vitamin B2 0.251mg 0.193mg Rye
Vitamin B3 4.27mg 1.955mg Rye
Vitamin B5 1.456mg 0.899mg Rye
Vitamin B6 0.294mg 0.286mg Rye
Folate 38µg 444µg Black turtle bean
Choline 30.4mg Rye
Vitamin K 5.9µg 5.6µg Rye
Tryptophan 0.108mg 0.252mg Black turtle bean
Threonine 0.289mg 0.894mg Black turtle bean
Isoleucine 0.208mg 0.938mg Black turtle bean
Leucine 0.563mg 1.697mg Black turtle bean
Lysine 0.286mg 1.459mg Black turtle bean
Methionine 0.153mg 0.32mg Black turtle bean
Phenylalanine 0.435mg 1.149mg Black turtle bean
Valine 0.317mg 1.112mg Black turtle bean
Histidine 0.189mg 0.592mg Black turtle bean
Saturated Fat 0.197g 0.232g Rye
Monounsaturated Fat 0.208g 0.078g Rye
Polyunsaturated fat 0.767g 0.387g 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

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
60%
Black turtle bean
Minerals Daily Need Coverage Score
98%
Rye
135%
Black turtle bean

Comparison summary

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

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/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.