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Arborio rice vs. Navy beans — In-Depth Nutrition Comparison

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Differences between Arborio rice and Navy beans

  • Arborio rice has more Selenium, while Navy beans has more Folate, Phosphorus, Copper, Iron, Magnesium, Potassium, Manganese, Calcium, and Vitamin B1.
  • Navy beans's daily need coverage for Folate is 20% higher.
  • Navy beans contains 3 times less Selenium than Arborio rice. Arborio rice contains 7.5µg of Selenium, while Navy beans contains 2.9µg.

The food types used in this comparison are Rice, white, short-grain, enriched, cooked and Beans, navy, mature seeds, cooked, boiled, without salt.

Infographic

Arborio rice vs Navy beans 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.
Contains more Selenium +158.6%
Contains more Calcium +6800%
Contains more Iron +61.6%
Contains more Magnesium +562.5%
Contains more Phosphorus +336.4%
Contains more Potassium +1396.2%
Contains more Zinc +157.5%
Contains more Copper +191.7%
Contains more Manganese +47.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Contains more Selenium +158.6%
Contains more Calcium +6800%
Contains more Iron +61.6%
Contains more Magnesium +562.5%
Contains more Phosphorus +336.4%
Contains more Potassium +1396.2%
Contains more Zinc +157.5%
Contains more Copper +191.7%
Contains more Manganese +47.6%

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 B3 +130%
Contains more Vitamin B5 +49.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +44.5%
Contains more Vitamin B2 +312.5%
Contains more Vitamin B6 +133.9%
Contains more Folate +137.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 25% 2%
Contains more Vitamin B3 +130%
Contains more Vitamin B5 +49.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +44.5%
Contains more Vitamin B2 +312.5%
Contains more Vitamin B6 +133.9%
Contains more Folate +137.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +10.3%
Contains more Protein +248.7%
Contains more Fats +226.3%
Contains more Other +578.9%
Equal in Carbs - 26.05
Equal in Water - 63.81
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more Carbs +10.3%
Contains more Protein +248.7%
Contains more Fats +226.3%
Contains more Other +578.9%
Equal in Carbs - 26.05
Equal in Water - 63.81

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -48%
Contains more Monounsaturated Fat +144.8%
Contains more Polyunsaturated fat +880%
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Contains less Saturated Fat -48%
Contains more Monounsaturated Fat +144.8%
Contains more Polyunsaturated fat +880%

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 Navy beans
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Arborio rice Navy beans Opinion
Net carbs 28.73g 15.55g Arborio rice
Protein 2.36g 8.23g Navy beans
Fats 0.19g 0.62g Navy beans
Carbs 28.73g 26.05g Arborio rice
Calories 130kcal 140kcal Navy beans
Starch 15.4g Navy beans
Sugar 0.37g Arborio rice
Fiber 10.5g Navy beans
Calcium 1mg 69mg Navy beans
Iron 1.46mg 2.36mg Navy beans
Magnesium 8mg 53mg Navy beans
Phosphorus 33mg 144mg Navy beans
Potassium 26mg 389mg Navy beans
Zinc 0.4mg 1.03mg Navy beans
Copper 0.072mg 0.21mg Navy beans
Manganese 0.357mg 0.527mg Navy beans
Selenium 7.5µg 2.9µg Arborio rice
Vitamin E 0.01mg Navy beans
Vitamin C 0mg 0.9mg Navy beans
Vitamin B1 0.164mg 0.237mg Navy beans
Vitamin B2 0.016mg 0.066mg Navy beans
Vitamin B3 1.493mg 0.649mg Arborio rice
Vitamin B5 0.397mg 0.266mg Arborio rice
Vitamin B6 0.059mg 0.138mg Navy beans
Folate 59µg 140µg Navy beans
Choline 44.7mg Navy beans
Vitamin K 0.6µg Navy beans
Tryptophan 0.027mg 0.1mg Navy beans
Threonine 0.084mg 0.289mg Navy beans
Isoleucine 0.102mg 0.387mg Navy beans
Leucine 0.195mg 0.7mg Navy beans
Lysine 0.085mg 0.52mg Navy beans
Methionine 0.056mg 0.111mg Navy beans
Phenylalanine 0.126mg 0.471mg Navy beans
Valine 0.144mg 0.504mg Navy beans
Histidine 0.056mg 0.206mg Navy beans
Saturated Fat 0.051g 0.098g Arborio rice
Monounsaturated Fat 0.058g 0.142g Navy beans
Polyunsaturated fat 0.05g 0.49g Navy beans
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Navy beans
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
12%
Arborio rice
21%
Navy beans
Minerals Daily Need Coverage Score
20%
Arborio rice
43%
Navy beans

Comparison summary

Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Navy beans
Navy beans is relatively richer in minerals
Which food is richer in vitamins?
Navy beans
Navy beans is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0.37g)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.047g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $0.3)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)

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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.