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Arborio rice vs Navy bean - In-Depth Nutrition Comparison

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How are Arborio rice and Navy bean different?

  • Arborio rice is higher in Selenium, however Navy bean is richer in Copper, Magnesium, Vitamin C, Vitamin B1, Folate, Vitamin B2, Vitamin B6, Phosphorus, and Vitamin B5.
  • Daily need coverage for Copper from Navy bean is 32% higher.
  • Arborio rice contains 13 times more Selenium than Navy bean. While Arborio rice contains 7.5µg of Selenium, Navy bean contains only 0.6µg.

Rice, white, short-grain, enriched, cooked and Beans, navy, mature seeds, sprouted, raw are the varieties used in this article.

Infographic

Arborio rice vs Navy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Arborio rice
Arborio rice
1
:
7
Navy bean
Navy bean
Contains less Sodium -100%
Contains more Calcium +1400%
Contains more Iron +32.2%
Contains more Magnesium +1162.5%
Contains more Phosphorus +203%
Contains more Potassium +1080.8%
Contains more Zinc +122.5%
Contains more Copper +394.4%
Arborio rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 55% 6% 15% 3% 0% 11% 24%
Navy bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Contains less Sodium -100%
Contains more Calcium +1400%
Contains more Iron +32.2%
Contains more Magnesium +1162.5%
Contains more Phosphorus +203%
Contains more Potassium +1080.8%
Contains more Zinc +122.5%
Contains more Copper +394.4%

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
Arborio rice
Arborio rice
1
:
7
Navy bean
Navy bean
Contains more Vitamin B3 +22.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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 Folate +123.7%
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%
Navy bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin B3 +22.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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 Folate +123.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Arborio rice Navy bean
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Arborio rice Navy bean Opinion
Net carbs 28.73g 13.05g Arborio rice
Protein 2.36g 6.15g Navy bean
Fats 0.19g 0.7g Navy bean
Carbs 28.73g 13.05g Arborio rice
Calories 130kcal 67kcal Arborio rice
Starch g g
Fructose g g
Sugar g g
Fiber g g
Calcium 1mg 15mg Navy bean
Iron 1.46mg 1.93mg Navy bean
Magnesium 8mg 101mg Navy bean
Phosphorus 33mg 100mg Navy bean
Potassium 26mg 307mg Navy bean
Sodium 0mg 13mg Arborio rice
Zinc 0.4mg 0.89mg Navy bean
Copper 0.072mg 0.356mg Navy bean
Vitamin A 0IU 4IU Navy bean
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 18.8mg Navy bean
Vitamin B1 0.164mg 0.39mg Navy bean
Vitamin B2 0.016mg 0.215mg Navy bean
Vitamin B3 1.493mg 1.22mg Arborio rice
Vitamin B5 0.397mg 0.825mg Navy bean
Vitamin B6 0.059mg 0.191mg Navy bean
Folate 59µg 132µg Navy bean
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.027mg 0.064mg Navy bean
Threonine 0.084mg 0.258mg Navy bean
Isoleucine 0.102mg 0.273mg Navy bean
Leucine 0.195mg 0.442mg Navy bean
Lysine 0.085mg 0.35mg Navy bean
Methionine 0.056mg 0.064mg Navy bean
Phenylalanine 0.126mg 0.31mg Navy bean
Valine 0.144mg 0.316mg Navy bean
Histidine 0.056mg 0.172mg Navy bean
Cholesterol 0mg 0mg
Trans Fat g 0g Arborio rice
Saturated Fat 0.051g 0.085g Arborio rice
Monounsaturated Fat 0.058g 0.052g Arborio rice
Polyunsaturated fat 0.05g 0.407g Navy bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Navy bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
13
Arborio rice
35
Navy bean
Mineral Summary Score
14
Arborio rice
45
Navy bean

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 food.
Protein
14%
Arborio rice
37%
Navy bean
Carbohydrates
29%
Arborio rice
13%
Navy bean
Fats
1%
Arborio rice
3%
Navy bean

Comparison summary

Which food is richer in minerals?
Navy bean
Navy bean is relatively richer in minerals
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 30)
Which food is richer in vitamins?
Navy bean
Navy bean is relatively richer in vitamins
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.034g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $0.3)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients
  2. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.