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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 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 for 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 has a higher glycemic index (34) than black turtle bean (20).

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.
Rye
Rye
4
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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more ZincZinc +20.5%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +157.7%
Contains more SeleniumSelenium +334.4%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +566.7%
Contains more PotassiumPotassium +194.1%
Contains more IronIron +230.8%
Contains more CopperCopper +172.5%
Contains more PhosphorusPhosphorus +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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rye
Rye
6
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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +304.8%
Contains more Vitamin B2Vitamin B2 +30.1%
Contains more Vitamin B3Vitamin B3 +118.4%
Contains more Vitamin B5Vitamin B5 +62%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +184.8%
Contains more FolateFolate +1068.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.286mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~5.6µg

All nutrients comparison - raw data values

Nutrient Rye Black turtle bean DV% diff.
Folate 38µg 444µg 102%
Iron 2.63mg 8.7mg 76%
Copper 0.367mg 1mg 70%
Manganese 2.577mg 1mg 69%
Vitamin B1 0.316mg 0.9mg 49%
Potassium 510mg 1500mg 29%
Protein 10.34g 21.25g 22%
Selenium 13.9µg 3.2µg 19%
Phosphorus 332mg 440mg 15%
Vitamin B3 4.27mg 1.955mg 14%
Calcium 24mg 160mg 14%
Magnesium 110mg 160mg 12%
Vitamin B5 1.456mg 0.899mg 11%
Choline 30.4mg 6%
Zinc 2.65mg 2.2mg 4%
Vitamin E 0.85mg 0.21mg 4%
Carbs 75.86g 63.25g 4%
Vitamin B2 0.251mg 0.193mg 4%
Polyunsaturated fat 0.767g 0.387g 3%
Fiber 15.1g 15.5g 2%
Vitamin B6 0.294mg 0.286mg 1%
Fats 1.63g 0.9g 1%
Calories 338kcal 339kcal 0%
Net carbs 60.76g 47.75g N/A
Sugar 0.98g 2.12g N/A
Sodium 2mg 9mg 0%
Vitamin A 1µg 0µg 0%
Vitamin K 5.9µg 5.6µg 0%
Saturated fat 0.197g 0.232g 0%
Monounsaturated fat 0.208g 0.078g 0%
Tryptophan 0.108mg 0.252mg 0%
Threonine 0.289mg 0.894mg 0%
Isoleucine 0.208mg 0.938mg 0%
Leucine 0.563mg 1.697mg 0%
Lysine 0.286mg 1.459mg 0%
Methionine 0.153mg 0.32mg 0%
Phenylalanine 0.435mg 1.149mg 0%
Valine 0.317mg 1.112mg 0%
Histidine 0.189mg 0.592mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
2
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 FatsFats +81.1%
Contains more CarbsCarbs +19.9%
Contains more ProteinProtein +105.5%
Contains more OtherOther +129.3%
~equal in Water ~11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
3
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 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains less Sat. FatSaturated fat -15.1%
Contains more Mono. FatMonounsaturated fat +166.7%
Contains more Poly. FatPolyunsaturated fat +98.2%

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.