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  6. Wild rice raw vs. Black turtle bean

Wild rice raw vs. Black turtle bean — In-Depth Nutrition Comparison

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A recap on differences between Wild rice raw and Black turtle bean

  • Wild rice raw is higher in Zinc, Manganese, Phosphorus, Vitamin B3, Magnesium, Copper, Vitamin B6, Vitamin B5, and Vitamin B2, yet Black turtle bean is higher in Iron.
  • Wild rice raw covers your daily Zinc needs 47% more than Black turtle bean.
  • Wild rice raw contains 13 times more Vitamin B3 than Black turtle bean. While Wild rice raw contains 6.733mg of Vitamin B3, Black turtle bean contains only 0.527mg.

Food varieties used in this article are Wild rice, raw and Beans, black turtle, mature seeds, cooked, boiled, without salt.

Infographic

Wild rice raw 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.
Wild rice raw
Wild rice raw
6
:
4
Black turtle bean
Black turtle bean
Contains more Magnesium +261.2%
Contains more Phosphorus +184.9%
Contains more Zinc +684.2%
Contains more Copper +94.8%
Contains more Manganese +306.4%
Contains more Selenium +133.3%
Contains more Calcium +161.9%
Contains more Iron +45.4%
Contains less Sodium -57.1%
Equal in Potassium - 433
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Contains more Magnesium +261.2%
Contains more Phosphorus +184.9%
Contains more Zinc +684.2%
Contains more Copper +94.8%
Contains more Manganese +306.4%
Contains more Selenium +133.3%
Contains more Calcium +161.9%
Contains more Iron +45.4%
Contains less Sodium -57.1%
Equal in Potassium - 433

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.
Wild rice raw
Wild rice raw
6
:
3
Black turtle bean
Black turtle bean
Contains more Vitamin A +216.7%
Contains more Vitamin B2 +367.9%
Contains more Vitamin B3 +1177.6%
Contains more Vitamin B5 +313.1%
Contains more Vitamin B6 +407.8%
Contains more Folate +10.5%
Contains more Vitamin B1 +95.7%
Contains more Vitamin K +73.7%
Equal in Vitamin E - 0.87
Equal in Folate - 86
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
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 +216.7%
Contains more Vitamin B2 +367.9%
Contains more Vitamin B3 +1177.6%
Contains more Vitamin B5 +313.1%
Contains more Vitamin B6 +407.8%
Contains more Folate +10.5%
Contains more Vitamin B1 +95.7%
Contains more Vitamin K +73.7%
Equal in Vitamin E - 0.87
Equal in Folate - 86

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
4
:
1
Black turtle bean
Black turtle bean
Contains more Protein +80.1%
Contains more Fats +208.6%
Contains more Carbs +207.6%
Contains more Other +10.9%
Contains more Water +747.2%
Equal in Other - 1.38
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Black turtle bean
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 Protein +80.1%
Contains more Fats +208.6%
Contains more Carbs +207.6%
Contains more Other +10.9%
Contains more Water +747.2%
Equal in Other - 1.38

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
2
:
1
Black turtle bean
Black turtle bean
Contains more Monounsaturated Fat +430%
Contains more Polyunsaturated fat +353.7%
Contains less Saturated Fat -42.9%
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Black turtle bean
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Contains more Monounsaturated Fat +430%
Contains more Polyunsaturated fat +353.7%
Contains less Saturated Fat -42.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice raw Black turtle bean
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Black turtle bean Opinion
Net carbs 68.7g 16.05g Wild rice raw
Protein 14.73g 8.18g Wild rice raw
Fats 1.08g 0.35g Wild rice raw
Carbs 74.9g 24.35g Wild rice raw
Calories 357kcal 130kcal Wild rice raw
Sugar 2.5g 0.32g Black turtle bean
Fiber 6.2g 8.3g Black turtle bean
Calcium 21mg 55mg Black turtle bean
Iron 1.96mg 2.85mg Black turtle bean
Magnesium 177mg 49mg Wild rice raw
Phosphorus 433mg 152mg Wild rice raw
Potassium 427mg 433mg Black turtle bean
Sodium 7mg 3mg Black turtle bean
Zinc 5.96mg 0.76mg Wild rice raw
Copper 0.524mg 0.269mg Wild rice raw
Manganese 1.329mg 0.327mg Wild rice raw
Selenium 2.8µg 1.2µg Wild rice raw
Vitamin A 19IU 6IU Wild rice raw
Vitamin A RAE 1µg 0µg Wild rice raw
Vitamin E 0.82mg 0.87mg Black turtle bean
Vitamin B1 0.115mg 0.225mg Black turtle bean
Vitamin B2 0.262mg 0.056mg Wild rice raw
Vitamin B3 6.733mg 0.527mg Wild rice raw
Vitamin B5 1.074mg 0.26mg Wild rice raw
Vitamin B6 0.391mg 0.077mg Wild rice raw
Folate 95µg 86µg Wild rice raw
Vitamin K 1.9µg 3.3µg Black turtle bean
Tryptophan 0.179mg 0.097mg Wild rice raw
Threonine 0.469mg 0.344mg Wild rice raw
Isoleucine 0.618mg 0.361mg Wild rice raw
Leucine 1.018mg 0.653mg Wild rice raw
Lysine 0.629mg 0.562mg Wild rice raw
Methionine 0.438mg 0.123mg Wild rice raw
Phenylalanine 0.721mg 0.442mg Wild rice raw
Valine 0.858mg 0.428mg Wild rice raw
Histidine 0.384mg 0.228mg Wild rice raw
Saturated Fat 0.156g 0.089g Black turtle bean
Monounsaturated Fat 0.159g 0.03g Wild rice raw
Polyunsaturated fat 0.676g 0.149g Wild rice raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw 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
39%
Wild rice raw
17%
Black turtle bean
Minerals Daily Need Coverage Score
96%
Wild rice raw
42%
Black turtle bean

Comparison summary

Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $1.6)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 2.18g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.067g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 37)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.