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  6. Arborio rice vs. Bean

Arborio rice vs. Bean — In-Depth Nutrition Comparison

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Important differences between Arborio rice and Bean

  • Arborio rice has more Iron, Folate, Vitamin B3, and Selenium, however, Bean has more Copper, Phosphorus, Zinc, Potassium, Magnesium, and Vitamin B6.
  • Bean's daily need coverage for Copper is 15% more.
  • Arborio rice has 5 times more Iron than Bean. Arborio rice has 1.46mg of Iron, while Bean has 0.29mg.

The food varieties used in the comparison are Rice, white, short-grain, enriched, cooked and Beans, baked, canned, no salt added.

Infographic

Arborio rice vs Bean 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.
Arborio rice
Arborio rice
4
:
6
Bean
Bean
Contains more Iron +403.4%
Contains less Sodium -100%
Contains more Selenium +66.7%
Contains more Calcium +4900%
Contains more Magnesium +300%
Contains more Phosphorus +215.2%
Contains more Potassium +1038.5%
Contains more Zinc +250%
Contains more Copper +186.1%
Arborio rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +403.4%
Contains less Sodium -100%
Contains more Selenium +66.7%
Contains more Calcium +4900%
Contains more Magnesium +300%
Contains more Phosphorus +215.2%
Contains more Potassium +1038.5%
Contains more Zinc +250%
Contains more Copper +186.1%

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.
Arborio rice
Arborio rice
4
:
6
Bean
Bean
Contains more Vitamin B3 +247.2%
Contains more Folate +145.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +275%
Contains more Vitamin B6 +120.3%
Equal in Vitamin B1 - 0.15
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%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin B3 +247.2%
Contains more Folate +145.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +275%
Contains more Vitamin B6 +120.3%
Equal in Vitamin B1 - 0.15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arborio rice
Arborio rice
1
:
4
Bean
Bean
Contains more Carbs +40.2%
Contains more Protein +103.4%
Contains more Fats +110.5%
Contains more Other +800%
Equal in Water - 72.6
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
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Carbs +40.2%
Contains more Protein +103.4%
Contains more Fats +110.5%
Contains more Other +800%
Equal in Water - 72.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arborio rice
Arborio rice
2
:
1
Bean
Bean
Contains less Saturated Fat -50.5%
Contains more Monounsaturated Fat +65.7%
Contains more Polyunsaturated fat +244%
Arborio rice
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains less Saturated Fat -50.5%
Contains more Monounsaturated Fat +65.7%
Contains more Polyunsaturated fat +244%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arborio rice Bean Opinion
Net carbs 28.73g 14.99g Arborio rice
Protein 2.36g 4.8g Bean
Fats 0.19g 0.4g Bean
Carbs 28.73g 20.49g Arborio rice
Calories 130kcal 105kcal Arborio rice
Sugar 7.78g Arborio rice
Fiber 5.5g Bean
Calcium 1mg 50mg Bean
Iron 1.46mg 0.29mg Arborio rice
Magnesium 8mg 32mg Bean
Phosphorus 33mg 104mg Bean
Potassium 26mg 296mg Bean
Sodium 0mg 1mg Arborio rice
Zinc 0.4mg 1.4mg Bean
Copper 0.072mg 0.206mg Bean
Manganese 0.357mg Arborio rice
Selenium 7.5µg 4.5µg Arborio rice
Vitamin A 0IU 106IU Bean
Vitamin A RAE 0µg 5µg Bean
Vitamin E 0.15mg Bean
Vitamin C 0mg 3.1mg Bean
Vitamin B1 0.164mg 0.15mg Arborio rice
Vitamin B2 0.016mg 0.06mg Bean
Vitamin B3 1.493mg 0.43mg Arborio rice
Vitamin B5 0.397mg Arborio rice
Vitamin B6 0.059mg 0.13mg Bean
Folate 59µg 24µg Arborio rice
Vitamin K 0.8µg Bean
Tryptophan 0.027mg Arborio rice
Threonine 0.084mg Arborio rice
Isoleucine 0.102mg Arborio rice
Leucine 0.195mg Arborio rice
Lysine 0.085mg Arborio rice
Methionine 0.056mg Arborio rice
Phenylalanine 0.126mg Arborio rice
Valine 0.144mg Arborio rice
Histidine 0.056mg Arborio rice
Saturated Fat 0.051g 0.103g Arborio rice
Monounsaturated Fat 0.058g 0.035g Arborio rice
Polyunsaturated fat 0.05g 0.172g Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Bean
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
13%
Arborio rice
11%
Bean
Minerals Daily Need Coverage Score
20%
Arborio rice
25%
Bean

Comparison summary

Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 36)
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 7.78g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.052g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.