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

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A recap on differences between Wild rice and Black turtle bean

  • Wild rice 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 covers your daily Zinc needs 47% more than Black turtle bean.
  • Wild rice contains 13 times more Vitamin B3 than Black turtle bean. While Wild rice 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 vs Black turtle bean infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +261.2%
Contains more Copper +94.8%
Contains more Zinc +684.2%
Contains more Phosphorus +184.9%
Contains more Iron +45.4%
Contains more Calcium +161.9%
Contains less Sodium -57.1%
Equal in Potassium - 433
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 17% 39% 35% 90% 21% 66% 1%
Contains more Magnesium +261.2%
Contains more Copper +94.8%
Contains more Zinc +684.2%
Contains more Phosphorus +184.9%
Contains more Iron +45.4%
Contains more Calcium +161.9%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 18% 0% 57% 13% 10% 16% 18% 0% 9% 65%
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

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
39
Wild rice
17
Black turtle bean
Mineral Summary Score
96
Wild rice
47
Black turtle bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
88%
Wild rice
49%
Black turtle bean
Carbohydrates
75%
Wild rice
24%
Black turtle bean
Fats
5%
Wild rice
2%
Black turtle bean

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wild rice Black turtle bean
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 minerals Equal
Rich in vitamins Equal

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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Comparison summary

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 - 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 minerals?
?
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.
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.

All nutrients comparison - raw data values

Nutrient Wild rice Black turtle bean Opinion
Calories 357 130 Wild rice
Protein 14.73 8.18 Wild rice
Fats 1.08 0.35 Wild rice
Vitamin C 0 0
Carbs 74.9 24.35 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.96 2.85 Black turtle bean
Calcium 21 55 Black turtle bean
Potassium 427 433 Black turtle bean
Magnesium 177 49 Wild rice
Sugar 2.5 0.32 Black turtle bean
Fiber 6.2 8.3 Black turtle bean
Copper 0.524 0.269 Wild rice
Zinc 5.96 0.76 Wild rice
Starch
Phosphorus 433 152 Wild rice
Sodium 7 3 Black turtle bean
Vitamin A 19 6 Wild rice
Vitamin E 0.82 0.87 Black turtle bean
Vitamin D 0 0
Vitamin B1 0.115 0.225 Black turtle bean
Vitamin B2 0.262 0.056 Wild rice
Vitamin B3 6.733 0.527 Wild rice
Vitamin B5 1.074 0.26 Wild rice
Vitamin B6 0.391 0.077 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 3.3 Black turtle bean
Folate 95 86 Wild rice
Trans Fat 0 Wild rice
Saturated Fat 0.156 0.089 Black turtle bean
Monounsaturated Fat 0.159 0.03 Wild rice
Polyunsaturated fat 0.676 0.149 Wild rice
Tryptophan 0.179 0.097 Wild rice
Threonine 0.469 0.344 Wild rice
Isoleucine 0.618 0.361 Wild rice
Leucine 1.018 0.653 Wild rice
Lysine 0.629 0.562 Wild rice
Methionine 0.438 0.123 Wild rice
Phenylalanine 0.721 0.442 Wild rice
Valine 0.858 0.428 Wild rice
Histidine 0.384 0.228 Wild rice
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wild rice - 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.