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.
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
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Sodium
-100%
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Calcium
+1400%
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Iron
+32.2%
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Magnesium
+1162.5%
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Phosphorus
+203%
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Potassium
+1080.8%
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Zinc
+122.5%
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Copper
+394.4%
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Sodium
-100%
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Calcium
+1400%
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Iron
+32.2%
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Magnesium
+1162.5%
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Phosphorus
+203%
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Potassium
+1080.8%
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Zinc
+122.5%
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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
:
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Vitamin B3
+22.4%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+137.8%
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Vitamin B2
+1243.8%
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Vitamin B5
+107.8%
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Vitamin B6
+223.7%
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Folate
+123.7%
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Vitamin B3
+22.4%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+137.8%
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Vitamin B2
+1243.8%
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Vitamin B5
+107.8%
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Vitamin B6
+223.7%
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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.
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Rich in minerals |
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Lower in glycemic index |
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Rich in vitamins |
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in price |
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Lower in Sugar | Equal | ||
Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 28.73g | 13.05g |
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Protein | 2.36g | 6.15g |
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Fats | 0.19g | 0.7g |
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Carbs | 28.73g | 13.05g |
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Calories | 130kcal | 67kcal |
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Starch | g | g | |
Fructose | g | g | |
Sugar | g | g | |
Fiber | g | g | |
Calcium | 1mg | 15mg |
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Iron | 1.46mg | 1.93mg |
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Magnesium | 8mg | 101mg |
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Phosphorus | 33mg | 100mg |
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Potassium | 26mg | 307mg |
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Sodium | 0mg | 13mg |
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Zinc | 0.4mg | 0.89mg |
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Copper | 0.072mg | 0.356mg |
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Vitamin A | 0IU | 4IU |
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Vitamin E | mg | mg | |
Vitamin D | 0IU | 0IU | |
Vitamin D | 0µg | 0µg | |
Vitamin C | 0mg | 18.8mg |
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Vitamin B1 | 0.164mg | 0.39mg |
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Vitamin B2 | 0.016mg | 0.215mg |
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Vitamin B3 | 1.493mg | 1.22mg |
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Vitamin B5 | 0.397mg | 0.825mg |
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Vitamin B6 | 0.059mg | 0.191mg |
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Folate | 59µg | 132µg |
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Vitamin B12 | 0µg | 0µg | |
Vitamin K | µg | µg | |
Tryptophan | 0.027mg | 0.064mg |
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Threonine | 0.084mg | 0.258mg |
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Isoleucine | 0.102mg | 0.273mg |
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Leucine | 0.195mg | 0.442mg |
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Lysine | 0.085mg | 0.35mg |
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Methionine | 0.056mg | 0.064mg |
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Phenylalanine | 0.126mg | 0.31mg |
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Valine | 0.144mg | 0.316mg |
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Histidine | 0.056mg | 0.172mg |
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Cholesterol | 0mg | 0mg | |
Trans Fat | g | 0g |
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Saturated Fat | 0.051g | 0.085g |
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Monounsaturated Fat | 0.058g | 0.052g |
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Polyunsaturated fat | 0.05g | 0.407g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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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

35

Mineral Summary Score
14

45

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%

37%

Carbohydrates
29%

13%

Fats
1%

3%

Comparison summary
Which food is richer in minerals?

Navy bean is relatively richer in minerals
Which food is lower in glycemic index?

Navy bean is lower in glycemic index (difference - 30)
Which food is richer in vitamins?

Navy bean is relatively richer in vitamins
Which food contains less Sodium?

Arborio rice contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?

Arborio rice is lower in Saturated Fat (difference - 0.034g)
Which food is cheaper?

Arborio rice is cheaper (difference - $0.3)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)