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Navy bean vs Arborio rice - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Navy bean
Navy bean is relatively richer in minerals
Which food is richer in vitamins?
Navy bean
Navy bean is relatively richer in vitamins
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 7)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $0.3)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.034g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 13mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
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.
Navy bean Arborio rice
Rich in minerals ok
Rich in vitamins ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Sugars Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Navy bean Arborio 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
23
Navy bean
10
Arborio rice
Mineral Summary Score
30
Navy bean
8
Arborio 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
:
Contains more Iron +32.2%
Contains more Calcium +1400%
Contains more Potassium +1080.8%
Contains more Magnesium +1162.5%
Contains more Copper +394.4%
Contains more Zinc +122.5%
Contains more Phosphorus +203%
Contains less Sodium -100%
Contains more Iron +32.2%
Contains more Calcium +1400%
Contains more Potassium +1080.8%
Contains more Magnesium +1162.5%
Contains more Copper +394.4%
Contains more Zinc +122.5%
Contains more Phosphorus +203%
Contains less Sodium -100%

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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +137.8%
Contains more Vitamin B2 +1243.8%
Contains more Vitamin B5 +107.8%
Contains more Vitamin B6 +223.7%
Contains more Vitamin B3 +22.4%
Contains more Folic acid (B9) +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +137.8%
Contains more Vitamin B2 +1243.8%
Contains more Vitamin B5 +107.8%
Contains more Vitamin B6 +223.7%
Contains more Vitamin B3 +22.4%
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
37%
Navy bean
14%
Arborio rice
Carbohydrates
13%
Navy bean
29%
Arborio rice
Fats
3%
Navy bean
1%
Arborio 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 Navy bean Arborio rice Opinion
Calories 67 130 Arborio rice
Protein 6.15 2.36 Navy bean
Fats 0.7 0.19 Navy bean
Vitamin C 18.8 0 Navy bean
Carbs 13.05 28.73 Arborio rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.93 1.46 Navy bean
Calcium 15 1 Navy bean
Potassium 307 26 Navy bean
Magnesium 101 8 Navy bean
Sugars
Fiber
Copper 0.356 0.072 Navy bean
Zinc 0.89 0.4 Navy bean
Starch
Phosphorus 100 33 Navy bean
Sodium 13 0 Arborio rice
Vitamin A 4 0 Navy bean
Vitamin E
Vitamin D 0 0
Vitamin B1 0.39 0.164 Navy bean
Vitamin B2 0.215 0.016 Navy bean
Vitamin B3 1.22 1.493 Arborio rice
Vitamin B5 0.825 0.397 Navy bean
Vitamin B6 0.191 0.059 Navy bean
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 57 Arborio rice
Trans Fat 0 Arborio rice
Saturated Fat 0.085 0.051 Arborio rice
Monounsaturated Fat 0.052 0.058 Arborio rice
Polyunsaturated fat 0.407 0.05 Navy bean
Tryptophan 0.064 0.027 Navy bean
Threonine 0.258 0.084 Navy bean
Isoleucine 0.273 0.102 Navy bean
Leucine 0.442 0.195 Navy bean
Lysine 0.35 0.085 Navy bean
Methionine 0.064 0.056 Navy bean
Phenylalanine 0.31 0.126 Navy bean
Valine 0.316 0.144 Navy bean
Histidine 0.172 0.056 Navy 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.