Yellow beans vs. Brown rice — In-Depth Nutrition Comparison
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A recap on differences between Yellow beans and Brown rice
- Yellow beans is higher in Fiber, Iron, Folate, Phosphorus, Copper, Magnesium, and Potassium, yet Brown rice is higher in Manganese, Vitamin B3, and Selenium.
- Yellow beans covers your daily Fiber needs 35% more than Brown rice.
- Yellow beans contains 9 times more Folate than Brown rice. While Yellow beans contains 81µg of Folate, Brown rice contains only 9µg.
Food varieties used in this article are Beans, yellow, mature seeds, cooked, boiled, without salt and Rice, brown, long-grain, cooked.
Infographic
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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.
Contains
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Calcium
+1966.7%
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Iron
+342.9%
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Magnesium
+89.7%
Contains
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Phosphorus
+77.7%
Contains
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Potassium
+277.9%
Contains
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Zinc
+49.3%
Contains
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Copper
+75.5%
Contains
less
Sodium
-20%
Contains
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Manganese
+114.1%
Contains
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Selenium
+346.2%
Contains
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Calcium
+1966.7%
Contains
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Iron
+342.9%
Contains
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Magnesium
+89.7%
Contains
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Phosphorus
+77.7%
Contains
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Potassium
+277.9%
Contains
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Zinc
+49.3%
Contains
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Copper
+75.5%
Contains
less
Sodium
-20%
Contains
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Manganese
+114.1%
Contains
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Selenium
+346.2%
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.
:
Contains
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Vitamin A
+∞%
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Vitamin E
+452.9%
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Vitamin C
+∞%
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Vitamin B2
+49.3%
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Folate
+800%
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Vitamin K
+1650%
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Vitamin B3
+261.7%
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Vitamin B5
+65.9%
Equal in Vitamin B1 - 0.178
Equal in Vitamin B6 - 0.123
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Vitamin A
+∞%
Contains
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Vitamin E
+452.9%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+49.3%
Contains
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Folate
+800%
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Vitamin K
+1650%
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Vitamin B3
+261.7%
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Vitamin B5
+65.9%
Equal in Vitamin B1 - 0.178
Equal in Vitamin B6 - 0.123
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+234.3%
Contains
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Fats
+11.3%
Contains
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Other
+240.9%
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Water
+11.6%
Equal in Carbs - 25.58
Protein:
9.16 g
Fats:
1.08 g
Carbs:
25.28 g
Water:
62.98 g
Other:
1.5 g
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
Contains
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Protein
+234.3%
Contains
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Fats
+11.3%
Contains
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Other
+240.9%
Contains
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Water
+11.6%
Equal in Carbs - 25.58
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+27.3%
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Monounsaturated Fat
+292.6%
Equal in Saturated Fat - 0.26
Saturated Fat:
0.279 g
Monounsaturated Fat:
0.094 g
Polyunsaturated fat:
0.466 g
Saturated Fat:
0.26 g
Monounsaturated Fat:
0.369 g
Polyunsaturated fat:
0.366 g
Contains
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Polyunsaturated fat
+27.3%
Contains
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Monounsaturated Fat
+292.6%
Equal in Saturated Fat - 0.26
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lower in Glycemic Index | |||
Lower in price | |||
Rich in minerals | |||
Rich in vitamins | |||
Lower in Sugar | |||
Lower in Sodium | |||
Lower in Saturated Fat | |||
Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 14.88g | 23.98g | |
Protein | 9.16g | 2.74g | |
Fats | 1.08g | 0.97g | |
Carbs | 25.28g | 25.58g | |
Calories | 144kcal | 123kcal | |
Starch | 24.79g | ||
Sugar | 0.34g | 0.24g | |
Fiber | 10.4g | 1.6g | |
Calcium | 62mg | 3mg | |
Iron | 2.48mg | 0.56mg | |
Magnesium | 74mg | 39mg | |
Phosphorus | 183mg | 103mg | |
Potassium | 325mg | 86mg | |
Sodium | 5mg | 4mg | |
Zinc | 1.06mg | 0.71mg | |
Copper | 0.186mg | 0.106mg | |
Manganese | 0.455mg | 0.974mg | |
Selenium | 1.3µg | 5.8µg | |
Vitamin A | 2IU | 0IU | |
Vitamin E | 0.94mg | 0.17mg | |
Vitamin C | 1.8mg | 0mg | |
Vitamin B1 | 0.187mg | 0.178mg | |
Vitamin B2 | 0.103mg | 0.069mg | |
Vitamin B3 | 0.708mg | 2.561mg | |
Vitamin B5 | 0.229mg | 0.38mg | |
Vitamin B6 | 0.129mg | 0.123mg | |
Folate | 81µg | 9µg | |
Vitamin K | 3.5µg | 0.2µg | |
Tryptophan | 0.108mg | 0.033mg | |
Threonine | 0.386mg | 0.095mg | |
Isoleucine | 0.405mg | 0.109mg | |
Leucine | 0.732mg | 0.214mg | |
Lysine | 0.629mg | 0.099mg | |
Methionine | 0.138mg | 0.058mg | |
Phenylalanine | 0.496mg | 0.133mg | |
Valine | 0.479mg | 0.151mg | |
Histidine | 0.255mg | 0.066mg | |
Saturated Fat | 0.279g | 0.26g | |
Monounsaturated Fat | 0.094g | 0.369g | |
Polyunsaturated fat | 0.466g | 0.366g | |
Omega-6 - Linoleic acid | 0.355g | ||
Omega-3 - ALA | 0.011g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
Low Glycemic Index diet |
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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
18%
14%
Minerals Daily Need Coverage Score
43%
32%
Comparison summary
Which food is lower in glycemic index?
Yellow beans is lower in glycemic index (difference - 66)
Which food is cheaper?
Yellow beans is cheaper (difference - $2)
Which food is richer in minerals?
Yellow beans is relatively richer in minerals
Which food is richer in vitamins?
Yellow beans is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Brown rice is lower in Saturated Fat (difference - 0.019g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)