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  6. Brown rice vs. Black turtle bean

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

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Summary of differences between brown rice and black turtle bean

  • Brown rice has less folate, iron, copper, vitamin B1, fiber, phosphorus, protein, potassium, magnesium, and calcium than black turtle bean.
  • Black turtle bean covers your daily need for folate 109% more than brown rice.
  • The glycemic index of brown rice is higher.

These are the specific foods used in this comparison Rice, brown, long-grain, cooked and Beans, black turtle, mature seeds, raw.

Infographic

Brown rice vs Black turtle bean infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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 less SodiumSodium -55.6%
Contains more SeleniumSelenium +81.3%
Contains more MagnesiumMagnesium +310.3%
Contains more CalciumCalcium +5233.3%
Contains more PotassiumPotassium +1644.2%
Contains more IronIron +1453.6%
Contains more CopperCopper +843.4%
Contains more ZincZinc +209.9%
Contains more PhosphorusPhosphorus +327.2%
~equal in Manganese ~1mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 3.4% 45% 16% 48% 23% 28% 0% 0.5% 6.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 4.2% 225% 45% 37% 54% 66% 0% 14% 333%
Contains more Vitamin B3Vitamin B3 +31%
Contains more Vitamin EVitamin E +23.5%
Contains more Vitamin B1Vitamin B1 +405.6%
Contains more Vitamin B2Vitamin B2 +179.7%
Contains more Vitamin B5Vitamin B5 +136.6%
Contains more Vitamin B6Vitamin B6 +132.5%
Contains more Vitamin KVitamin K +2700%
Contains more FolateFolate +4833.3%
~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 Brown rice Black turtle bean DV% diff.
Folate 9µg 444µg 109%
Iron 0.56mg 8.7mg 102%
Copper 0.106mg 1mg 99%
Vitamin B1 0.178mg 0.9mg 60%
Fiber 1.6g 15.5g 56%
Phosphorus 103mg 440mg 48%
Potassium 86mg 1500mg 42%
Protein 2.74g 21.25g 37%
Magnesium 39mg 160mg 29%
Calcium 3mg 160mg 16%
Zinc 0.71mg 2.2mg 14%
Carbs 25.58g 63.25g 13%
Vitamin B6 0.123mg 0.286mg 13%
Calories 123kcal 339kcal 11%
Starch 24.79g 10%
Vitamin B2 0.069mg 0.193mg 10%
Vitamin B5 0.38mg 0.899mg 10%
Selenium 5.8µg 3.2µg 5%
Vitamin K 0.2µg 5.6µg 5%
Vitamin B3 2.561mg 1.955mg 4%
Choline 9.2mg 2%
Omega-6 (Linoleic acid) 0.355g 2%
Manganese 0.974mg 1mg 1%
Monounsaturated fat 0.369g 0.078g 1%
Omega-3 (ALA) 0.011g 1%
Protein per 100 calories 2.2g 6.3g N/A
Calories per 10 g protein 449kcal 160kcal N/A
Weight per 100 calories 81g 29g N/A
Fats 0.97g 0.9g 0%
Net carbs 23.98g 47.75g N/A
Sugar 0.24g 2.12g N/A
Sodium 4mg 9mg 0%
Vitamin E 0.17mg 0.21mg 0%
Saturated fat 0.26g 0.232g 0%
Polyunsaturated fat 0.366g 0.387g 0%
Tryptophan 0.033mg 0.252mg 0%
Threonine 0.095mg 0.894mg 0%
Isoleucine 0.109mg 0.938mg 0%
Leucine 0.214mg 1.697mg 0%
Lysine 0.099mg 1.459mg 0%
Methionine 0.058mg 0.32mg 0%
Phenylalanine 0.133mg 1.149mg 0%
Valine 0.151mg 1.112mg 0%
Histidine 0.066mg 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 WaterWater +538.8%
Contains more ProteinProtein +675.5%
Contains more CarbsCarbs +147.3%
~equal in Fats ~0.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 more Mono. FatMonounsaturated fat +373.1%
Contains less Sat. FatSaturated fat -10.8%
~equal in Polyunsaturated fat ~0.387g

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.