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  6. Navy beans vs. Arborio rice

Navy beans vs. Arborio rice — In-Depth Nutrition Comparison

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Differences between Navy beans and Arborio rice

  • Navy beans has more Folate, Phosphorus, Copper, Iron, Magnesium, Potassium, Manganese, Calcium, and Vitamin B1, while Arborio rice has more Selenium.
  • Navy beans's daily need coverage for Folate is 20% higher.
  • Arborio rice contains 69 times less Calcium than Navy beans. Navy beans contains 69mg of Calcium, while Arborio rice contains 1mg.

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

Infographic

Navy beans vs Arborio rice infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Navy beans
Navy beans
8
:
1
Arborio rice
Arborio rice
Contains more Calcium +6800%
Contains more Iron +61.6%
Contains more Magnesium +562.5%
Contains more Phosphorus +336.4%
Contains more Potassium +1396.2%
Contains more Zinc +157.5%
Contains more Copper +191.7%
Contains more Manganese +47.6%
Contains more Selenium +158.6%
Navy beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Arborio rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Contains more Calcium +6800%
Contains more Iron +61.6%
Contains more Magnesium +562.5%
Contains more Phosphorus +336.4%
Contains more Potassium +1396.2%
Contains more Zinc +157.5%
Contains more Copper +191.7%
Contains more Manganese +47.6%
Contains more Selenium +158.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Navy beans
Navy beans
7
:
2
Arborio rice
Arborio rice
Contains more Vitamin C +∞%
Contains more Vitamin B1 +44.5%
Contains more Vitamin B2 +312.5%
Contains more Vitamin B6 +133.9%
Contains more Folate +137.3%
Contains more Vitamin B3 +130%
Contains more Vitamin B5 +49.2%
Navy beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Arborio rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +44.5%
Contains more Vitamin B2 +312.5%
Contains more Vitamin B6 +133.9%
Contains more Folate +137.3%
Contains more Vitamin B3 +130%
Contains more Vitamin B5 +49.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy beans
Navy beans
3
:
2
Arborio rice
Arborio rice
Contains more Protein +248.7%
Contains more Fats +226.3%
Contains more Other +578.9%
Contains more Carbs +10.3%
Equal in Water - 68.53
Navy beans
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Arborio rice
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more Protein +248.7%
Contains more Fats +226.3%
Contains more Other +578.9%
Contains more Carbs +10.3%
Equal in Water - 68.53

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy beans
Navy beans
2
:
1
Arborio rice
Arborio rice
Contains more Monounsaturated Fat +144.8%
Contains more Polyunsaturated fat +880%
Contains less Saturated Fat -48%
Navy beans
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Arborio rice
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +144.8%
Contains more Polyunsaturated fat +880%
Contains less Saturated Fat -48%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy beans Arborio rice
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Navy beans Arborio rice Opinion
Net carbs 15.55g 28.73g Arborio rice
Protein 8.23g 2.36g Navy beans
Fats 0.62g 0.19g Navy beans
Carbs 26.05g 28.73g Arborio rice
Calories 140kcal 130kcal Navy beans
Starch 15.4g Navy beans
Sugar 0.37g Arborio rice
Fiber 10.5g Navy beans
Calcium 69mg 1mg Navy beans
Iron 2.36mg 1.46mg Navy beans
Magnesium 53mg 8mg Navy beans
Phosphorus 144mg 33mg Navy beans
Potassium 389mg 26mg Navy beans
Zinc 1.03mg 0.4mg Navy beans
Copper 0.21mg 0.072mg Navy beans
Manganese 0.527mg 0.357mg Navy beans
Selenium 2.9µg 7.5µg Arborio rice
Vitamin E 0.01mg Navy beans
Vitamin C 0.9mg 0mg Navy beans
Vitamin B1 0.237mg 0.164mg Navy beans
Vitamin B2 0.066mg 0.016mg Navy beans
Vitamin B3 0.649mg 1.493mg Arborio rice
Vitamin B5 0.266mg 0.397mg Arborio rice
Vitamin B6 0.138mg 0.059mg Navy beans
Folate 140µg 59µg Navy beans
Vitamin K 0.6µg Navy beans
Tryptophan 0.1mg 0.027mg Navy beans
Threonine 0.289mg 0.084mg Navy beans
Isoleucine 0.387mg 0.102mg Navy beans
Leucine 0.7mg 0.195mg Navy beans
Lysine 0.52mg 0.085mg Navy beans
Methionine 0.111mg 0.056mg Navy beans
Phenylalanine 0.471mg 0.126mg Navy beans
Valine 0.504mg 0.144mg Navy beans
Histidine 0.206mg 0.056mg Navy beans
Saturated Fat 0.098g 0.051g Arborio rice
Monounsaturated Fat 0.142g 0.058g Navy beans
Polyunsaturated fat 0.49g 0.05g Navy beans
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy beans Arborio rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Navy beans
13%
Arborio rice
Minerals Daily Need Coverage Score
43%
Navy beans
20%
Arborio rice

Comparison summary

Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Navy beans
Navy beans is relatively richer in minerals
Which food is richer in vitamins?
Navy beans
Navy beans is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0.37g)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.047g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $0.3)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)

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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.