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Bean vs Rice - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Rice
Rice contains less Sugars (difference - 2.06g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.158g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $0.5)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bean Rice
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bean Rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
29
Bean
10
Rice
Mineral Summary Score
84
Bean
9
Rice

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
Bean
7
:
1
Rice
Contains more Iron +322.5%
Contains more Calcium +1030%
Contains more Potassium +3880%
Contains more Magnesium +1366.7%
Contains more Copper +1194.2%
Contains more Zinc +365.3%
Contains more Phosphorus +855.8%
Contains less Sodium -91.7%
Contains more Iron +322.5%
Contains more Calcium +1030%
Contains more Potassium +3880%
Contains more Magnesium +1366.7%
Contains more Copper +1194.2%
Contains more Zinc +365.3%
Contains more Phosphorus +855.8%
Contains less Sodium -91.7%

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
Bean
7
:
2
Rice
Contains more Vitamin C +∞%
Contains more Vitamin E +425%
Contains more Vitamin B1 +337.4%
Contains more Vitamin B2 +1530.8%
Contains more Vitamin B5 +101.3%
Contains more Vitamin B6 +409.7%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +25.7%
Contains more Folic acid (B9) +∞%
Contains more Vitamin C +∞%
Contains more Vitamin E +425%
Contains more Vitamin B1 +337.4%
Contains more Vitamin B2 +1530.8%
Contains more Vitamin B5 +101.3%
Contains more Vitamin B6 +409.7%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +25.7%
Contains more Folic acid (B9) +∞%

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 the food
Protein
129%
Bean
16%
Rice
Carbohydrates
63%
Bean
28%
Rice
Fats
6%
Bean
1%
Rice

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bean Rice Opinion
Calories 347 130 Bean
Protein 21.42 2.69 Bean
Fats 1.23 0.28 Bean
Vitamin C 6.3 0 Bean
Carbs 62.55 28.17 Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5.07 1.2 Bean
Calcium 113 10 Bean
Potassium 1393 35 Bean
Magnesium 176 12 Bean
Sugars 2.11 0.05 Bean
Fiber 15.5 0.4 Bean
Copper 0.893 0.069 Bean
Zinc 2.28 0.49 Bean
Starch 34.17 Bean
Phosphorus 411 43 Bean
Sodium 12 1 Rice
Vitamin A 0 0
Vitamin E 0.21 0.04 Bean
Vitamin D 0 0
Vitamin B1 0.713 0.163 Bean
Vitamin B2 0.212 0.013 Bean
Vitamin B3 1.174 1.476 Rice
Vitamin B5 0.785 0.39 Bean
Vitamin B6 0.474 0.093 Bean
Vitamin B12 0 0
Vitamin K 5.6 0 Bean
Folic acid (B9) 0 55 Rice
Trans Fat 0 Rice
Saturated Fat 0.235 0.077 Rice
Monounsaturated Fat 0.229 0.088 Bean
Polyunsaturated fat 0.407 0.076 Bean
Tryptophan 0.237 0.031 Bean
Threonine 0.81 0.096 Bean
Isoleucine 0.871 0.116 Bean
Leucine 1.558 0.222 Bean
Lysine 1.356 0.097 Bean
Methionine 0.259 0.063 Bean
Phenylalanine 1.095 0.144 Bean
Valine 0.998 0.164 Bean
Histidine 0.556 0.063 Bean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.