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  6. Arborio rice vs. Pinto beans

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

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What are the main differences between arborio rice and pinto beans?

  • Arborio rice is richer in vitamin B3, yet pinto beans is richer in folate, copper, phosphorus, vitamin B6, potassium, magnesium, iron, and zinc.
  • Pinto beans's daily need coverage for folate is 28% higher.
  • Arborio rice has 5 times more vitamin B3 than pinto beans. Arborio rice has 1.493mg of vitamin B3, while pinto beans has 0.318mg.
  • Pinto beans has a lower glycemic index than arborio rice.

We used Rice, white, short-grain, enriched, cooked and Beans, pinto, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Arborio rice vs Pinto 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.
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 36% 14% 38% 78% 73% 27% 63% 0.13% 59% 34%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +21%
Contains more MagnesiumMagnesium +525%
Contains more CalciumCalcium +4500%
Contains more PotassiumPotassium +1576.9%
Contains more IronIron +43.2%
Contains more CopperCopper +204.2%
Contains more ZincZinc +145%
Contains more PhosphorusPhosphorus +345.5%
Contains more ManganeseManganese +26.9%

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 2.7% 0% 19% 0% 48% 14% 6% 13% 53% 0% 8.8% 129% 19%
Contains more Vitamin B3Vitamin B3 +369.5%
Contains more Vitamin B5Vitamin B5 +89%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +17.7%
Contains more Vitamin B2Vitamin B2 +287.5%
Contains more Vitamin B6Vitamin B6 +288.1%
Contains more FolateFolate +191.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arborio rice Pinto beans DV% diff.
Fiber 9g 36%
Folate 59µg 172µg 28%
Copper 0.072mg 0.219mg 16%
Phosphorus 33mg 147mg 16%
Protein 2.36g 9.01g 13%
Vitamin B6 0.059mg 0.229mg 13%
Potassium 26mg 436mg 12%
Magnesium 8mg 50mg 10%
Iron 1.46mg 2.09mg 8%
Vitamin B3 1.493mg 0.318mg 7%
Vitamin E 0.94mg 6%
Choline 35.3mg 6%
Starch 15.15g 6%
Calcium 1mg 46mg 5%
Zinc 0.4mg 0.98mg 5%
Manganese 0.357mg 0.453mg 4%
Vitamin B2 0.016mg 0.062mg 4%
Vitamin B5 0.397mg 0.21mg 4%
Vitamin K 3.5µg 3%
Selenium 7.5µg 6.2µg 2%
Vitamin B1 0.164mg 0.193mg 2%
Polyunsaturated fat 0.05g 0.235g 1%
Calories 130kcal 143kcal 1%
Carbs 28.73g 26.22g 1%
Vitamin C 0mg 0.8mg 1%
Fats 0.19g 0.65g 1%
Net carbs 28.73g 17.22g N/A
Sugar 0.34g N/A
Sodium 0mg 1mg 0%
Saturated fat 0.051g 0.136g 0%
Monounsaturated fat 0.058g 0.133g 0%
Tryptophan 0.027mg 0.108mg 0%
Threonine 0.084mg 0.331mg 0%
Isoleucine 0.102mg 0.426mg 0%
Leucine 0.195mg 0.765mg 0%
Lysine 0.085mg 0.63mg 0%
Methionine 0.056mg 0.117mg 0%
Phenylalanine 0.126mg 0.531mg 0%
Valine 0.144mg 0.519mg 0%
Histidine 0.056mg 0.247mg 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
9% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 g
Contains more ProteinProtein +281.8%
Contains more FatsFats +242.1%
Contains more OtherOther +515.8%
~equal in Carbs ~26.22g
~equal in Water ~62.95g

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
27% 26% 47%
Saturated fat: Sat. Fat 0.136 g
Monounsaturated fat: Mono. Fat 0.133 g
Polyunsaturated fat: Poly. Fat 0.235 g
Contains less Sat. FatSaturated fat -62.5%
Contains more Mono. FatMonounsaturated fat +129.3%
Contains more Poly. FatPolyunsaturated fat +370%

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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. Pinto beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/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.