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 have more folate, phosphorus, copper, iron, magnesium, potassium, manganese, calcium, and vitamin B1.
Navy beans' daily need coverage for folate is 20% higher.
Navy beans contain 3 times less selenium than arborio rice. Arborio rice contains 7.5µg of selenium, while navy beans contain 2.9µg.
Navy beans have a lower glycemic index. The glycemic index of navy beans is 39, while the glycemic index of arborio rice is 69.

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

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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.

Arborio rice

Navy beans

Contains more SeleniumSelenium

+158.6%

Contains more MagnesiumMagnesium	+562.5%
Contains more CalciumCalcium	+6800%
Contains more PotassiumPotassium	+1396.2%
Contains more IronIron	+61.6%
Contains more CopperCopper	+191.7%
Contains more ZincZinc	+157.5%
Contains more PhosphorusPhosphorus	+336.4%
Contains more ManganeseManganese	+47.6%

~equal in Sodium ~0mg

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

Navy beans

Contains more Vitamin B3Vitamin B3	+130%
Contains more Vitamin B5Vitamin B5	+49.2%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+44.5%
Contains more Vitamin B2Vitamin B2	+312.5%
Contains more Vitamin B6Vitamin B6	+133.9%
Contains more FolateFolate	+137.3%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fiber		10.5g	42%
Folate	59µg	140µg	20%
Phosphorus	33mg	144mg	16%
Copper	0.072mg	0.21mg	15%
Protein	2.36g	8.23g	12%
Magnesium	8mg	53mg	11%
Potassium	26mg	389mg	11%
Iron	1.46mg	2.36mg	11%
Choline		44.7mg	8%
Selenium	7.5µg	2.9µg	8%
Calcium	1mg	69mg	7%
Manganese	0.357mg	0.527mg	7%
Vitamin B1	0.164mg	0.237mg	6%
Vitamin B6	0.059mg	0.138mg	6%
Starch		15.4g	6%
Zinc	0.4mg	1.03mg	6%
Vitamin B3	1.493mg	0.649mg	5%
Vitamin B2	0.016mg	0.066mg	4%
Vitamin B5	0.397mg	0.266mg	3%
Polyunsaturated fat	0.05g	0.49g	3%
Vitamin K		0.6µg	1%
Calories	130kcal	140kcal	1%
Carbs	28.73g	26.05g	1%
Vitamin C	0mg	0.9mg	1%
Fats	0.19g	0.62g	1%
Net carbs	28.73g	15.55g	N/A
Sugar		0.37g	N/A
Vitamin E		0.01mg	0%
Saturated fat	0.051g	0.098g	0%
Monounsaturated fat	0.058g	0.142g	0%
Tryptophan	0.027mg	0.1mg	0%
Threonine	0.084mg	0.289mg	0%
Isoleucine	0.102mg	0.387mg	0%
Leucine	0.195mg	0.7mg	0%
Lysine	0.085mg	0.52mg	0%
Methionine	0.056mg	0.111mg	0%
Phenylalanine	0.126mg	0.471mg	0%
Valine	0.144mg	0.504mg	0%
Histidine	0.056mg	0.206mg	0%
Omega-3 - ALA		0.177g	N/A