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  6. Bean raw vs. Brown rice

Bean raw vs. Brown rice — In-Depth Nutrition Comparison

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How are Bean raw and Brown rice different?

  • Bean raw has more Folate, Copper, Iron, Fiber, Vitamin B1, Phosphorus, Selenium, Potassium, Magnesium, and Vitamin B6 than Brown rice.
  • Daily need coverage for Folate from Bean raw is 129% higher.
  • Bean raw contains 16 times more Potassium than Brown rice. While Bean raw contains 1393mg of Potassium, Brown rice contains only 86mg.

Beans, pinto, mature seeds, raw and Rice, brown, long-grain, cooked are the varieties used in this article.

Infographic

Bean raw vs Brown 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +351.3%
Contains more CalciumCalcium +3666.7%
Contains more PotassiumPotassium +1519.8%
Contains more IronIron +805.4%
Contains more CopperCopper +742.5%
Contains more ZincZinc +221.1%
Contains more PhosphorusPhosphorus +299%
Contains more ManganeseManganese +17.9%
Contains more SeleniumSelenium +381%
Contains less SodiumSodium -66.7%

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%
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin E +23.5%
Contains more Vitamin B1Vitamin B1 +300.6%
Contains more Vitamin B2Vitamin B2 +207.2%
Contains more Vitamin B5Vitamin B5 +106.6%
Contains more Vitamin B6Vitamin B6 +285.4%
Contains more Vitamin KVitamin K +2700%
Contains more FolateFolate +5733.3%
Contains more CholineCholine +619.6%
Contains more Vitamin B3Vitamin B3 +118.1%
~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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +681.8%
Contains more FatsFats +26.8%
Contains more CarbsCarbs +144.5%
Contains more OtherOther +688.6%
Contains more WaterWater +520.2%

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
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated Fat -9.6%
Contains more Poly. FatPolyunsaturated fat +11.2%
Contains more Mono. FatMonounsaturated Fat +61.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +37.8%
Contains more SucroseSucrose +725%
Contains more GlucoseGlucose +∞%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 Brown rice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bean raw Brown rice Opinion
Calories 347kcal 123kcal Bean raw
Protein 21.42g 2.74g Bean raw
Fats 1.23g 0.97g Bean raw
Vitamin C 6.3mg 0mg Bean raw
Net carbs 47.05g 23.98g Bean raw
Carbs 62.55g 25.58g Bean raw
Magnesium 176mg 39mg Bean raw
Calcium 113mg 3mg Bean raw
Potassium 1393mg 86mg Bean raw
Iron 5.07mg 0.56mg Bean raw
Sugar 2.11g 0.24g Brown rice
Fiber 15.5g 1.6g Bean raw
Copper 0.893mg 0.106mg Bean raw
Zinc 2.28mg 0.71mg Bean raw
Starch 34.17g 24.79g Bean raw
Phosphorus 411mg 103mg Bean raw
Sodium 12mg 4mg Brown rice
Vitamin E 0.21mg 0.17mg Bean raw
Manganese 1.148mg 0.974mg Bean raw
Selenium 27.9µg 5.8µg Bean raw
Vitamin B1 0.713mg 0.178mg Bean raw
Vitamin B2 0.212mg 0.069mg Bean raw
Vitamin B3 1.174mg 2.561mg Brown rice
Vitamin B5 0.785mg 0.38mg Bean raw
Vitamin B6 0.474mg 0.123mg Bean raw
Vitamin K 5.6µg 0.2µg Bean raw
Folate 525µg 9µg Bean raw
Choline 66.2mg 9.2mg Bean raw
Saturated Fat 0.235g 0.26g Bean raw
Monounsaturated Fat 0.229g 0.369g Brown rice
Polyunsaturated fat 0.407g 0.366g Bean raw
Tryptophan 0.237mg 0.033mg Bean raw
Threonine 0.81mg 0.095mg Bean raw
Isoleucine 0.871mg 0.109mg Bean raw
Leucine 1.558mg 0.214mg Bean raw
Lysine 1.356mg 0.099mg Bean raw
Methionine 0.259mg 0.058mg Bean raw
Phenylalanine 1.095mg 0.133mg Bean raw
Valine 0.998mg 0.151mg Bean raw
Histidine 0.556mg 0.066mg Bean raw
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Brown 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
13%
Brown rice
Minerals Daily Need Coverage Score
131%
Bean raw
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 1.87g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 33)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $0.5)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.