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

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Significant differences between arborio rice and black turtle bean

Arborio rice has more selenium and vitamin B3; however, black turtle bean is richer in copper, iron, phosphorus, protein, potassium, magnesium, folate, and calcium.
Black turtle bean covers your daily copper needs 22% more than arborio rice.
Black turtle bean has 6 times less selenium than arborio rice. Arborio rice has 7.5µg of selenium, while black turtle bean has 1.2µg.
Arborio rice has a higher glycemic index. The glycemic index of arborio rice is 69, while the glycemic index of black turtle bean is 20.

Specific food types used in this comparison are Rice, white, short-grain, enriched, cooked and Beans, black turtle, mature seeds, cooked, boiled, without salt.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Arborio rice

Black turtle bean

Contains less SodiumSodium	-100%
Contains more SeleniumSelenium	+525%

Contains more MagnesiumMagnesium	+512.5%
Contains more CalciumCalcium	+5400%
Contains more PotassiumPotassium	+1565.4%
Contains more IronIron	+95.2%
Contains more CopperCopper	+273.6%
Contains more ZincZinc	+90%
Contains more PhosphorusPhosphorus	+360.6%

~equal in Manganese ~0.327mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Arborio rice

Black turtle bean

Contains more Vitamin B3Vitamin B3	+183.3%
Contains more Vitamin B5Vitamin B5	+52.7%

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+37.2%
Contains more Vitamin B2Vitamin B2	+250%
Contains more Vitamin B6Vitamin B6	+30.5%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+45.8%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fiber		8.3g	33%
Copper	0.072mg	0.269mg	22%
Iron	1.46mg	2.85mg	17%
Phosphorus	33mg	152mg	17%
Protein	2.36g	8.18g	12%
Potassium	26mg	433mg	12%
Selenium	7.5µg	1.2µg	11%
Magnesium	8mg	49mg	10%
Folate	59µg	86µg	7%
Vitamin E		0.87mg	6%
Vitamin B3	1.493mg	0.527mg	6%
Choline		32.6mg	6%
Calcium	1mg	55mg	5%
Vitamin B1	0.164mg	0.225mg	5%
Zinc	0.4mg	0.76mg	3%
Vitamin B2	0.016mg	0.056mg	3%
Vitamin B5	0.397mg	0.26mg	3%
Vitamin K		3.3µg	3%
Carbs	28.73g	24.35g	1%
Manganese	0.357mg	0.327mg	1%
Vitamin B6	0.059mg	0.077mg	1%
Polyunsaturated fat	0.05g	0.149g	1%
Calories	130kcal	130kcal	0%
Protein per 100 calories	1.8g	6.3g	N/A
Calories per 10 g protein	551kcal	159kcal	N/A
Weight per 100 calories	77g	77g	N/A
Fats	0.19g	0.35g	0%
Net carbs	28.73g	16.05g	N/A
Sugar		0.32g	N/A
Sodium	0mg	3mg	0%
Saturated fat	0.051g	0.089g	0%
Monounsaturated fat	0.058g	0.03g	0%
Tryptophan	0.027mg	0.097mg	0%
Threonine	0.084mg	0.344mg	0%
Isoleucine	0.102mg	0.361mg	0%
Leucine	0.195mg	0.653mg	0%
Lysine	0.085mg	0.562mg	0%
Methionine	0.056mg	0.123mg	0%
Phenylalanine	0.126mg	0.442mg	0%
Valine	0.144mg	0.428mg	0%
Histidine	0.056mg	0.228mg	0%