Arborio rice vs. Great northern beans — In-Depth Nutrition Comparison

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How are arborio rice and great northern beans different?

Arborio rice is richer in selenium, while great northern beans is higher in copper, phosphorus, protein, folate, potassium, magnesium, iron, manganese, and calcium.
Great northern beans covers your daily need for copper 19% more than arborio rice.
Arborio rice contains 2 times more selenium than great northern beans. Arborio rice contains 7.5µg of selenium, while great northern beans contains 4.1µg.

Rice, white, short-grain, enriched, cooked and Beans, great northern, mature seeds, cooked, boiled, without salt types were used in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Arborio rice

Great northern beans

Contains less SodiumSodium	-100%
Contains more SeleniumSelenium	+82.9%

Contains more MagnesiumMagnesium	+525%
Contains more CalciumCalcium	+6700%
Contains more PotassiumPotassium	+1403.8%
Contains more IronIron	+45.9%
Contains more CopperCopper	+243.1%
Contains more ZincZinc	+120%
Contains more PhosphorusPhosphorus	+400%
Contains more ManganeseManganese	+45.1%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Arborio rice

Great northern beans

Contains more Vitamin B3Vitamin B3	+119.2%
Contains more Vitamin B5Vitamin B5	+49.2%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B2Vitamin B2	+268.8%
Contains more Vitamin B6Vitamin B6	+98.3%
Contains more FolateFolate	+72.9%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin B1 ~0.158mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fiber		7g	28%
Copper	0.072mg	0.247mg	19%
Phosphorus	33mg	165mg	19%
Protein	2.36g	8.33g	12%
Potassium	26mg	391mg	11%
Folate	59µg	102µg	11%
Magnesium	8mg	50mg	10%
Iron	1.46mg	2.13mg	8%
Calcium	1mg	68mg	7%
Manganese	0.357mg	0.518mg	7%
Selenium	7.5µg	4.1µg	6%
Vitamin B3	1.493mg	0.681mg	5%
Zinc	0.4mg	0.88mg	4%
Vitamin B6	0.059mg	0.117mg	4%
Carbs	28.73g	21.09g	3%
Vitamin B2	0.016mg	0.059mg	3%
Vitamin B5	0.397mg	0.266mg	3%
Calories	130kcal	118kcal	1%
Vitamin C	0mg	1.3mg	1%
Vitamin B1	0.164mg	0.158mg	1%
Polyunsaturated fat	0.05g	0.187g	1%
Protein per 100 calories	1.8g	7.1g	N/A
Calories per 10 g protein	551kcal	142kcal	N/A
Weight per 100 calories	77g	85g	N/A
Fats	0.19g	0.45g	0%
Net carbs	28.73g	14.09g	N/A
Sodium	0mg	2mg	0%
Saturated fat	0.051g	0.14g	0%
Monounsaturated fat	0.058g	0.021g	0%
Tryptophan	0.027mg	0.099mg	0%
Threonine	0.084mg	0.351mg	0%
Isoleucine	0.102mg	0.368mg	0%
Leucine	0.195mg	0.665mg	0%
Lysine	0.085mg	0.572mg	0%
Methionine	0.056mg	0.125mg	0%
Phenylalanine	0.126mg	0.451mg	0%
Valine	0.144mg	0.436mg	0%
Histidine	0.056mg	0.232mg	0%