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  6. Wild rice vs. Black turtle bean

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

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What are the main differences between Wild rice and Black turtle bean?

  • Wild rice is richer in Zinc, while Black turtle bean is higher in Iron, Fiber, Copper, Folate, Vitamin B1, Phosphorus, Potassium, and Calcium.
  • Black turtle bean's daily need coverage for Iron is 28% higher.
  • Black turtle bean has 2 times less Vitamin B3 than Wild rice. Wild rice has 1.287mg of Vitamin B3, while Black turtle bean has 0.527mg.

We used Wild rice, cooked and Beans, black turtle, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Wild rice 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
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 ZincZinc +76.3%
Contains more MagnesiumMagnesium +53.1%
Contains more CalciumCalcium +1733.3%
Contains more PotassiumPotassium +328.7%
Contains more IronIron +375%
Contains more CopperCopper +122.3%
Contains more PhosphorusPhosphorus +85.4%
Contains more ManganeseManganese +16%
Contains more SeleniumSelenium +50%
~equal in Sodium ~3mg

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% 0.18% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
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% 0.36% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin B2Vitamin B2 +55.4%
Contains more Vitamin B3Vitamin B3 +144.2%
Contains more Vitamin B6Vitamin B6 +75.3%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +262.5%
Contains more Vitamin B1Vitamin B1 +332.7%
Contains more Vitamin B5Vitamin B5 +68.8%
Contains more Vitamin KVitamin K +560%
Contains more FolateFolate +230.8%
Contains more CholineCholine +219.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 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 WaterWater +12.5%
Contains more ProteinProtein +105%
Contains more CarbsCarbs +14.1%
Contains more OtherOther +245%
~equal in Fats ~0.35g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated Fat: Sat. Fat 0.049 g
Monounsaturated Fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 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 less Sat. FatSaturated Fat -44.9%
Contains more Mono. FatMonounsaturated Fat +66.7%
Contains more Poly. FatPolyunsaturated fat +43%

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

All nutrients comparison - raw data values

Nutrient Wild rice Black turtle bean Opinion
Calories 101kcal 130kcal Black turtle bean
Protein 3.99g 8.18g Black turtle bean
Fats 0.34g 0.35g Black turtle bean
Net carbs 19.54g 16.05g Wild rice
Carbs 21.34g 24.35g Black turtle bean
Magnesium 32mg 49mg Black turtle bean
Calcium 3mg 55mg Black turtle bean
Potassium 101mg 433mg Black turtle bean
Iron 0.6mg 2.85mg Black turtle bean
Sugar 0.73g 0.32g Black turtle bean
Fiber 1.8g 8.3g Black turtle bean
Copper 0.121mg 0.269mg Black turtle bean
Zinc 1.34mg 0.76mg Wild rice
Phosphorus 82mg 152mg Black turtle bean
Sodium 3mg 3mg
Vitamin A 3IU 6IU Black turtle bean
Vitamin E 0.24mg 0.87mg Black turtle bean
Manganese 0.282mg 0.327mg Black turtle bean
Selenium 0.8µg 1.2µg Black turtle bean
Vitamin B1 0.052mg 0.225mg Black turtle bean
Vitamin B2 0.087mg 0.056mg Wild rice
Vitamin B3 1.287mg 0.527mg Wild rice
Vitamin B5 0.154mg 0.26mg Black turtle bean
Vitamin B6 0.135mg 0.077mg Wild rice
Vitamin K 0.5µg 3.3µg Black turtle bean
Folate 26µg 86µg Black turtle bean
Choline 10.2mg 32.6mg Black turtle bean
Saturated Fat 0.049g 0.089g Wild rice
Monounsaturated Fat 0.05g 0.03g Wild rice
Polyunsaturated fat 0.213g 0.149g Wild rice
Tryptophan 0.049mg 0.097mg Black turtle bean
Threonine 0.127mg 0.344mg Black turtle bean
Isoleucine 0.167mg 0.361mg Black turtle bean
Leucine 0.276mg 0.653mg Black turtle bean
Lysine 0.17mg 0.562mg Black turtle bean
Methionine 0.119mg 0.123mg Black turtle bean
Phenylalanine 0.195mg 0.442mg Black turtle bean
Valine 0.232mg 0.428mg Black turtle bean
Histidine 0.104mg 0.228mg Black turtle bean
Fructose 0.2g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Black turtle bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
10%
Wild rice
17%
Black turtle bean
Minerals Daily Need Coverage Score
21%
Wild rice
42%
Black turtle bean

Comparison summary

Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.04g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.6)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 0.41g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (3 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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.