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

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The main differences between Wild rice and Black turtle bean

  • Wild rice 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 from Black turtle bean is 87% higher.
  • Wild rice contains 3 times more Vitamin B3 than Black turtle bean. Wild rice contains 6.733mg of Vitamin B3, while Black turtle bean contains 1.955mg.

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

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 +10.6%
Contains more Zinc +170.9%
Contains less Sodium -22.2%
Contains more Iron +343.9%
Contains more Calcium +661.9%
Contains more Potassium +251.3%
Contains more Copper +90.8%
Equal in Magnesium - 160
Equal in Phosphorus - 440
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 327% 48% 133% 115% 334% 60% 189% 2%
Contains more Magnesium +10.6%
Contains more Zinc +170.9%
Contains less Sodium -22.2%
Contains more Iron +343.9%
Contains more Calcium +661.9%
Contains more Potassium +251.3%
Contains more Copper +90.8%
Equal in Magnesium - 160
Equal in Phosphorus - 440

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 +11.8%
Contains more Vitamin E +290.5%
Contains more Vitamin B2 +35.8%
Contains more Vitamin B3 +244.4%
Contains more Vitamin B5 +19.5%
Contains more Vitamin B6 +36.7%
Contains more Vitamin B1 +682.6%
Contains more Vitamin K +194.7%
Contains more Folate +367.4%
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% 2% 5% 0% 225% 45% 37% 54% 66% 0% 14% 334%
Contains more Vitamin A +11.8%
Contains more Vitamin E +290.5%
Contains more Vitamin B2 +35.8%
Contains more Vitamin B3 +244.4%
Contains more Vitamin B5 +19.5%
Contains more Vitamin B6 +36.7%
Contains more Vitamin B1 +682.6%
Contains more Vitamin K +194.7%
Contains more Folate +367.4%

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
65
Black turtle bean
Mineral Summary Score
96
Wild rice
150
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
128%
Black turtle bean
Carbohydrates
75%
Wild rice
63%
Black turtle bean
Fats
5%
Wild rice
4%
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 Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol 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 contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.076g)
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 - 0.38g)
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 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.

All nutrients comparison - raw data values

Nutrient Wild rice Black turtle bean Opinion
Calories 357 339 Wild rice
Protein 14.73 21.25 Black turtle bean
Fats 1.08 0.9 Wild rice
Vitamin C 0 0
Carbs 74.9 63.25 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.96 8.7 Black turtle bean
Calcium 21 160 Black turtle bean
Potassium 427 1500 Black turtle bean
Magnesium 177 160 Wild rice
Sugar 2.5 2.12 Black turtle bean
Fiber 6.2 15.5 Black turtle bean
Copper 0.524 1 Black turtle bean
Zinc 5.96 2.2 Wild rice
Starch
Phosphorus 433 440 Black turtle bean
Sodium 7 9 Wild rice
Vitamin A 19 17 Wild rice
Vitamin E 0.82 0.21 Wild rice
Vitamin D 0 0
Vitamin B1 0.115 0.9 Black turtle bean
Vitamin B2 0.262 0.193 Wild rice
Vitamin B3 6.733 1.955 Wild rice
Vitamin B5 1.074 0.899 Wild rice
Vitamin B6 0.391 0.286 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 5.6 Black turtle bean
Folate 95 444 Black turtle bean
Trans Fat 0 Wild rice
Saturated Fat 0.156 0.232 Wild rice
Monounsaturated Fat 0.159 0.078 Wild rice
Polyunsaturated fat 0.676 0.387 Wild rice
Tryptophan 0.179 0.252 Black turtle bean
Threonine 0.469 0.894 Black turtle bean
Isoleucine 0.618 0.938 Black turtle bean
Leucine 1.018 1.697 Black turtle bean
Lysine 0.629 1.459 Black turtle bean
Methionine 0.438 0.32 Wild rice
Phenylalanine 0.721 1.149 Black turtle bean
Valine 0.858 1.112 Black turtle bean
Histidine 0.384 0.592 Black turtle bean
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/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.