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  6. Arborio rice vs. Navy bean raw

Arborio rice vs. Navy bean raw — In-Depth Nutrition Comparison

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How are arborio rice and navy bean raw different?

  • Arborio rice is higher in selenium; however, navy bean raw is richer in copper, magnesium, vitamin C, vitamin B1, folate, vitamin B2, vitamin B6, phosphorus, and vitamin B5.
  • Daily need coverage for copper for navy bean raw is 32% higher.
  • Arborio rice contains 13 times more selenium than navy bean raw. While arborio rice contains 7.5µg of selenium, navy bean raw contains only 0.6µg.
  • Navy bean raw has a lower glycemic index (39) than arborio rice (69).

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 raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +1150%
Contains more MagnesiumMagnesium +1162.5%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +1080.8%
Contains more IronIron +32.2%
Contains more CopperCopper +394.4%
Contains more ZincZinc +122.5%
Contains more PhosphorusPhosphorus +203%
Contains more ManganeseManganese +14.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin B3Vitamin B3 +22.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +137.8%
Contains more Vitamin B2Vitamin B2 +1243.8%
Contains more Vitamin B5Vitamin B5 +107.8%
Contains more Vitamin B6Vitamin B6 +223.7%
Contains more FolateFolate +123.7%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Arborio rice Navy bean raw DV% diff.
Copper 0.072mg 0.356mg 32%
Magnesium 8mg 101mg 22%
Vitamin C 0mg 18.8mg 21%
Vitamin B1 0.164mg 0.39mg 19%
Folate 59µg 132µg 18%
Vitamin B2 0.016mg 0.215mg 15%
Selenium 7.5µg 0.6µg 13%
Vitamin B6 0.059mg 0.191mg 10%
Phosphorus 33mg 100mg 10%
Vitamin B5 0.397mg 0.825mg 9%
Potassium 26mg 307mg 8%
Protein 2.36g 6.15g 8%
Iron 1.46mg 1.93mg 6%
Carbs 28.73g 13.05g 5%
Zinc 0.4mg 0.89mg 4%
Calories 130kcal 67kcal 3%
Manganese 0.357mg 0.408mg 2%
Vitamin B3 1.493mg 1.22mg 2%
Polyunsaturated fat 0.05g 0.407g 2%
Sodium 0mg 13mg 1%
Calcium 1mg 15mg 1%
Fats 0.19g 0.7g 1%
Net carbs 28.73g 13.05g N/A
Saturated fat 0.051g 0.085g 0%
Monounsaturated fat 0.058g 0.052g 0%
Tryptophan 0.027mg 0.064mg 0%
Threonine 0.084mg 0.258mg 0%
Isoleucine 0.102mg 0.273mg 0%
Leucine 0.195mg 0.442mg 0%
Lysine 0.085mg 0.35mg 0%
Methionine 0.056mg 0.064mg 0%
Phenylalanine 0.126mg 0.31mg 0%
Valine 0.144mg 0.316mg 0%
Histidine 0.056mg 0.172mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more CarbsCarbs +120.2%
Contains more ProteinProtein +160.6%
Contains more FatsFats +268.4%
Contains more WaterWater +15.5%
Contains more OtherOther +400%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -40%
Contains more Mono. FatMonounsaturated fat +11.5%
Contains more Poly. FatPolyunsaturated fat +714%

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 bean raw - 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.