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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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The main differences between wild rice raw and black turtle bean

  • Wild rice raw is richer in zinc, vitamin B3, and manganese, yet black turtle bean is richer in folate, iron, vitamin B1, copper, fiber, potassium, and calcium.
  • Daily need coverage for folate for black turtle bean is 87% higher.
  • Wild rice raw contains 3 times more vitamin B3 than black turtle bean. Wild rice raw contains 6.733mg of vitamin B3, while black turtle bean contains 1.955mg.
  • Black turtle bean has a lower glycemic index than wild rice raw.

Food types used in this article are Wild rice, raw and Beans, black turtle, mature seeds, raw.

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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more ZincZinc +170.9%
Contains less SodiumSodium -22.2%
Contains more ManganeseManganese +32.9%
Contains more CalciumCalcium +661.9%
Contains more PotassiumPotassium +251.3%
Contains more IronIron +343.9%
Contains more CopperCopper +90.8%
Contains more SeleniumSelenium +14.3%
~equal in Magnesium ~160mg
~equal in Phosphorus ~440mg

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +290.5%
Contains more Vitamin B2Vitamin B2 +35.8%
Contains more Vitamin B3Vitamin B3 +244.4%
Contains more Vitamin B5Vitamin B5 +19.5%
Contains more Vitamin B6Vitamin B6 +36.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +682.6%
Contains more Vitamin KVitamin K +194.7%
Contains more FolateFolate +367.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Black turtle bean DV% diff.
Folate 95µg 444µg 87%
Iron 1.96mg 8.7mg 84%
Vitamin B1 0.115mg 0.9mg 65%
Copper 0.524mg 1mg 53%
Fiber 6.2g 15.5g 37%
Zinc 5.96mg 2.2mg 34%
Potassium 427mg 1500mg 32%
Vitamin B3 6.733mg 1.955mg 30%
Calcium 21mg 160mg 14%
Manganese 1.329mg 1mg 14%
Protein 14.73g 21.25g 13%
Vitamin B6 0.391mg 0.286mg 8%
Choline 35mg 6%
Vitamin B2 0.262mg 0.193mg 5%
Magnesium 177mg 160mg 4%
Carbs 74.9g 63.25g 4%
Vitamin B5 1.074mg 0.899mg 4%
Vitamin E 0.82mg 0.21mg 4%
Vitamin K 1.9µg 5.6µg 3%
Polyunsaturated fat 0.676g 0.387g 2%
Calories 357kcal 339kcal 1%
Selenium 2.8µg 3.2µg 1%
Phosphorus 433mg 440mg 1%
Fats 1.08g 0.9g 0%
Net carbs 68.7g 47.75g N/A
Sugar 2.5g 2.12g N/A
Sodium 7mg 9mg 0%
Vitamin A 1µg 0µg 0%
Saturated fat 0.156g 0.232g 0%
Monounsaturated fat 0.159g 0.078g 0%
Tryptophan 0.179mg 0.252mg 0%
Threonine 0.469mg 0.894mg 0%
Isoleucine 0.618mg 0.938mg 0%
Leucine 1.018mg 1.697mg 0%
Lysine 0.629mg 1.459mg 0%
Methionine 0.438mg 0.32mg 0%
Phenylalanine 0.721mg 1.149mg 0%
Valine 0.858mg 1.112mg 0%
Histidine 0.384mg 0.592mg 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
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 +20%
Contains more CarbsCarbs +18.4%
Contains more ProteinProtein +44.3%
Contains more WaterWater +41.8%
Contains more OtherOther +135.3%

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 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains less Sat. FatSaturated fat -32.8%
Contains more Mono. FatMonounsaturated fat +103.8%
Contains more Poly. FatPolyunsaturated fat +74.7%

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/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.