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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 the 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.
  • The glycemic index of black turtle bean is lower.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 +261.2%
Contains more CopperCopper +94.8%
Contains more ZincZinc +684.2%
Contains more PhosphorusPhosphorus +184.9%
Contains more ManganeseManganese +306.4%
Contains more SeleniumSelenium +133.3%
Contains more CalciumCalcium +161.9%
Contains more IronIron +45.4%
Contains less SodiumSodium -57.1%
~equal in Potassium ~433mg

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.
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% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 B2Vitamin B2 +367.9%
Contains more Vitamin B3Vitamin B3 +1177.6%
Contains more Vitamin B5Vitamin B5 +313.1%
Contains more Vitamin B6Vitamin B6 +407.8%
Contains more Vitamin B1Vitamin B1 +95.7%
Contains more Vitamin KVitamin K +73.7%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.87mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~86µg
~equal in Choline ~32.6mg

All nutrients comparison - raw data values

Nutrient Wild rice raw Black turtle bean DV% diff.
Zinc 5.96mg 0.76mg 47%
Manganese 1.329mg 0.327mg 44%
Phosphorus 433mg 152mg 40%
Vitamin B3 6.733mg 0.527mg 39%
Magnesium 177mg 49mg 30%
Copper 0.524mg 0.269mg 28%
Vitamin B6 0.391mg 0.077mg 24%
Carbs 74.9g 24.35g 17%
Vitamin B5 1.074mg 0.26mg 16%
Vitamin B2 0.262mg 0.056mg 16%
Protein 14.73g 8.18g 13%
Calories 357kcal 130kcal 11%
Iron 1.96mg 2.85mg 11%
Vitamin B1 0.115mg 0.225mg 9%
Fiber 6.2g 8.3g 8%
Polyunsaturated fat 0.676g 0.149g 4%
Selenium 2.8µg 1.2µg 3%
Calcium 21mg 55mg 3%
Folate 95µg 86µg 2%
Fats 1.08g 0.35g 1%
Vitamin K 1.9µg 3.3µg 1%
Net carbs 68.7g 16.05g N/A
Potassium 427mg 433mg 0%
Sugar 2.5g 0.32g N/A
Sodium 7mg 3mg 0%
Vitamin E 0.82mg 0.87mg 0%
Vitamin A 1µg 0µg 0%
Choline 35mg 32.6mg 0%
Saturated fat 0.156g 0.089g 0%
Monounsaturated fat 0.159g 0.03g 0%
Tryptophan 0.179mg 0.097mg 0%
Threonine 0.469mg 0.344mg 0%
Isoleucine 0.618mg 0.361mg 0%
Leucine 1.018mg 0.653mg 0%
Lysine 0.629mg 0.562mg 0%
Methionine 0.438mg 0.123mg 0%
Phenylalanine 0.721mg 0.442mg 0%
Valine 0.858mg 0.428mg 0%
Histidine 0.384mg 0.228mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +80.1%
Contains more FatsFats +208.6%
Contains more CarbsCarbs +207.6%
Contains more WaterWater +747.2%
~equal in Other ~1.38g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 +430%
Contains more Poly. FatPolyunsaturated fat +353.7%
Contains less Sat. FatSaturated fat -42.9%

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.