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  6. Bean raw vs. Rice

Bean raw vs. Rice — In-Depth Nutrition Comparison

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What are the differences between Bean raw and Rice?

  • Bean raw is richer than Rice in Folate, Copper, Fiber, Phosphorus, Iron, Vitamin B1, Potassium, Magnesium, Selenium, and Manganese.
  • Bean raw's daily need coverage for Folate is 117% more.
  • Bean raw has 40 times more Potassium than Rice. While Bean raw has 1393mg of Potassium, Rice has only 35mg.

We used Beans, pinto, mature seeds, raw and Rice, white, long-grain, regular, enriched, cooked types in this article.

Infographic

Bean raw vs Rice 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Rice
Rice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +1366.7%
Contains more CalciumCalcium +1030%
Contains more PotassiumPotassium +3880%
Contains more IronIron +322.5%
Contains more CopperCopper +1194.2%
Contains more ZincZinc +365.3%
Contains more PhosphorusPhosphorus +855.8%
Contains more ManganeseManganese +143.2%
Contains more SeleniumSelenium +272%
Contains less SodiumSodium -91.7%

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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Rice
Rice
1
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin E +425%
Contains more Vitamin B1Vitamin B1 +337.4%
Contains more Vitamin B2Vitamin B2 +1530.8%
Contains more Vitamin B5Vitamin B5 +101.3%
Contains more Vitamin B6Vitamin B6 +409.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +805.2%
Contains more CholineCholine +3052.4%
Contains more Vitamin B3Vitamin B3 +25.7%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +696.3%
Contains more FatsFats +339.3%
Contains more CarbsCarbs +122%
Contains more OtherOther +726.2%
Contains more WaterWater +504.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated Fat: Sat. Fat 0.235 g
Monounsaturated Fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Rice
Rice
1
32% 37% 32%
Saturated Fat: Sat. Fat 0.077 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated Fat +160.2%
Contains more Poly. FatPolyunsaturated fat +435.5%
Contains less Sat. FatSaturated Fat -67.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean raw Rice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bean raw Rice Opinion
Calories 347kcal 130kcal Bean raw
Protein 21.42g 2.69g Bean raw
Fats 1.23g 0.28g Bean raw
Vitamin C 6.3mg 0mg Bean raw
Net carbs 47.05g 27.77g Bean raw
Carbs 62.55g 28.17g Bean raw
Magnesium 176mg 12mg Bean raw
Calcium 113mg 10mg Bean raw
Potassium 1393mg 35mg Bean raw
Iron 5.07mg 1.2mg Bean raw
Sugar 2.11g 0.05g Rice
Fiber 15.5g 0.4g Bean raw
Copper 0.893mg 0.069mg Bean raw
Zinc 2.28mg 0.49mg Bean raw
Starch 34.17g Bean raw
Phosphorus 411mg 43mg Bean raw
Sodium 12mg 1mg Rice
Vitamin E 0.21mg 0.04mg Bean raw
Manganese 1.148mg 0.472mg Bean raw
Selenium 27.9µg 7.5µg Bean raw
Vitamin B1 0.713mg 0.163mg Bean raw
Vitamin B2 0.212mg 0.013mg Bean raw
Vitamin B3 1.174mg 1.476mg Rice
Vitamin B5 0.785mg 0.39mg Bean raw
Vitamin B6 0.474mg 0.093mg Bean raw
Vitamin K 5.6µg 0µg Bean raw
Folate 525µg 58µg Bean raw
Choline 66.2mg 2.1mg Bean raw
Saturated Fat 0.235g 0.077g Rice
Monounsaturated Fat 0.229g 0.088g Bean raw
Polyunsaturated fat 0.407g 0.076g Bean raw
Tryptophan 0.237mg 0.031mg Bean raw
Threonine 0.81mg 0.096mg Bean raw
Isoleucine 0.871mg 0.116mg Bean raw
Leucine 1.558mg 0.222mg Bean raw
Lysine 1.356mg 0.097mg Bean raw
Methionine 0.259mg 0.063mg Bean raw
Phenylalanine 1.095mg 0.144mg Bean raw
Valine 0.998mg 0.164mg Bean raw
Histidine 0.556mg 0.063mg Bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
67%
Bean raw
12%
Rice
Minerals Daily Need Coverage Score
131%
Bean raw
22%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 2.06g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.158g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $0.5)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.