Arborio rice vs. Beans — In-Depth Nutrition Comparison
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Important differences between arborio rice and beans
- Arborio rice has more iron, folate, vitamin B3, and selenium; however, beans have more copper, phosphorus, zinc, potassium, magnesium, and vitamin B6.
- Beans' daily need coverage for copper is 15% more.
- Arborio rice has 5 times more iron than beans. Arborio rice has 1.46mg of iron, while beans have 0.29mg.
- Arborio rice has a higher glycemic index than beans.
The food varieties used in the comparison are Rice, white, short-grain, enriched, cooked and Beans, baked, canned, no salt added.
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 more IronIron | +403.4% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +66.7% |
| Contains more MagnesiumMagnesium | +300% |
| Contains more CalciumCalcium | +4900% |
| Contains more PotassiumPotassium | +1038.5% |
| Contains more CopperCopper | +186.1% |
| Contains more ZincZinc | +250% |
| Contains more PhosphorusPhosphorus | +215.2% |
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 more Vitamin B3Vitamin B3 | +247.2% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +145.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +275% |
| Contains more Vitamin B6Vitamin B6 | +120.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 5.5g | 22% | |
| Manganese | 0.357mg | 16% | |
| Iron | 1.46mg | 0.29mg | 15% |
| Copper | 0.072mg | 0.206mg | 15% |
| Phosphorus | 33mg | 104mg | 10% |
| Zinc | 0.4mg | 1.4mg | 9% |
| Folate | 59µg | 24µg | 9% |
| Potassium | 26mg | 296mg | 8% |
| Vitamin B5 | 0.397mg | 8% | |
| Vitamin B3 | 1.493mg | 0.43mg | 7% |
| Magnesium | 8mg | 32mg | 6% |
| Choline | 30.8mg | 6% | |
| Protein | 2.36g | 4.8g | 5% |
| Calcium | 1mg | 50mg | 5% |
| Selenium | 7.5µg | 4.5µg | 5% |
| Vitamin B6 | 0.059mg | 0.13mg | 5% |
| Vitamin C | 0mg | 3.1mg | 3% |
| Carbs | 28.73g | 20.49g | 3% |
| Vitamin B2 | 0.016mg | 0.06mg | 3% |
| Calories | 130kcal | 105kcal | 1% |
| Vitamin A | 0µg | 5µg | 1% |
| Vitamin E | 0.15mg | 1% | |
| Vitamin B1 | 0.164mg | 0.15mg | 1% |
| Vitamin K | 0.8µg | 1% | |
| Polyunsaturated fat | 0.05g | 0.172g | 1% |
| Fats | 0.19g | 0.4g | 0% |
| Net carbs | 28.73g | 14.99g | N/A |
| Sugar | 7.78g | N/A | |
| Sodium | 0mg | 1mg | 0% |
| Saturated fat | 0.051g | 0.103g | 0% |
| Monounsaturated fat | 0.058g | 0.035g | 0% |
| Tryptophan | 0.027mg | 0% | |
| Threonine | 0.084mg | 0% | |
| Isoleucine | 0.102mg | 0% | |
| Leucine | 0.195mg | 0% | |
| Lysine | 0.085mg | 0% | |
| Methionine | 0.056mg | 0% | |
| Phenylalanine | 0.126mg | 0% | |
| Valine | 0.144mg | 0% | |
| Histidine | 0.056mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.36 g
Fats:
0.19 g
Carbs:
28.73 g
Water:
68.53 g
Other:
0.19 g
Protein:
4.8 g
Fats:
0.4 g
Carbs:
20.49 g
Water:
72.6 g
Other:
1.71 g
| Contains more CarbsCarbs | +40.2% |
| Contains more ProteinProtein | +103.4% |
| Contains more FatsFats | +110.5% |
| Contains more OtherOther | +800% |
~equal in
Water
~72.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.051 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.05 g
Saturated fat:
Sat. Fat
0.103 g
Monounsaturated fat:
Mono. Fat
0.035 g
Polyunsaturated fat:
Poly. Fat
0.172 g
| Contains less Sat. FatSaturated fat | -50.5% |
| Contains more Mono. FatMonounsaturated fat | +65.7% |
| Contains more Poly. FatPolyunsaturated fat | +244% |
