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

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Summary of differences between arborio rice and white beans

Arborio rice has more selenium, while white beans has more iron, copper, protein, potassium, magnesium, manganese, phosphorus, zinc, and calcium.
White beans covers your daily need for iron 28% more than arborio rice.
Arborio rice contains 6 times more selenium than white beans. While arborio rice contains 7.5µg of selenium, white beans contains only 1.3µg.

These are the specific foods used in this comparison Rice, white, short-grain, enriched, cooked and Beans, white, mature seeds, cooked, boiled, without salt.

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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

White beans

Contains less SodiumSodium	-100%
Contains more SeleniumSelenium	+476.9%

Contains more MagnesiumMagnesium	+687.5%
Contains more CalciumCalcium	+8900%
Contains more PotassiumPotassium	+2057.7%
Contains more IronIron	+153.4%
Contains more CopperCopper	+298.6%
Contains more ZincZinc	+245%
Contains more PhosphorusPhosphorus	+242.4%
Contains more ManganeseManganese	+78.2%

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

White beans

Contains more Vitamin B1Vitamin B1	+39%
Contains more Vitamin B3Vitamin B3	+966.4%
Contains more Vitamin B5Vitamin B5	+73.4%

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+187.5%
Contains more Vitamin B6Vitamin B6	+57.6%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+37.3%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	1.46mg	3.7mg	28%
Fiber		6.3g	25%
Copper	0.072mg	0.287mg	24%
Potassium	26mg	561mg	16%
Protein	2.36g	9.73g	15%
Magnesium	8mg	63mg	13%
Manganese	0.357mg	0.636mg	12%
Phosphorus	33mg	113mg	11%
Selenium	7.5µg	1.3µg	11%
Calcium	1mg	90mg	9%
Zinc	0.4mg	1.38mg	9%
Vitamin B3	1.493mg	0.14mg	8%
Vitamin E		0.94mg	6%
Folate	59µg	81µg	6%
Choline		35.1mg	6%
Vitamin B1	0.164mg	0.118mg	4%
Vitamin B5	0.397mg	0.229mg	3%
Vitamin B6	0.059mg	0.093mg	3%
Vitamin K		3.5µg	3%
Vitamin B2	0.016mg	0.046mg	2%
Carbs	28.73g	25.09g	1%
Polyunsaturated fat	0.05g	0.152g	1%
Calories	130kcal	139kcal	0%
Protein per 100 calories	1.8g	7g	N/A
Calories per 10 g protein	551kcal	143kcal	N/A
Weight per 100 calories	77g	72g	N/A
Fats	0.19g	0.35g	0%
Net carbs	28.73g	18.79g	N/A
Sugar		0.34g	N/A
Sodium	0mg	6mg	0%
Saturated fat	0.051g	0.091g	0%
Monounsaturated fat	0.058g	0.031g	0%
Tryptophan	0.027mg	0.115mg	0%
Threonine	0.084mg	0.409mg	0%
Isoleucine	0.102mg	0.429mg	0%
Leucine	0.195mg	0.776mg	0%
Lysine	0.085mg	0.668mg	0%
Methionine	0.056mg	0.146mg	0%
Phenylalanine	0.126mg	0.526mg	0%
Valine	0.144mg	0.509mg	0%
Histidine	0.056mg	0.271mg	0%