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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, protein, phosphorus, selenium, potassium, and magnesium than brown rice.
  • Daily need coverage for folate for 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.
  • Bean raw has a lower glycemic index (33) than brown rice (66).

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

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.
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

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 3.4% 45% 16% 48% 23% 28% 0% 0.5% 6.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin 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 Vitamin B3Vitamin B3 +118.1%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Brown rice DV% diff.
Folate 525µg 9µg 129%
Copper 0.893mg 0.106mg 87%
Iron 5.07mg 0.56mg 56%
Fiber 15.5g 1.6g 56%
Vitamin B1 0.713mg 0.178mg 45%
Phosphorus 411mg 103mg 44%
Selenium 27.9µg 5.8µg 40%
Potassium 1393mg 86mg 38%
Protein 21.42g 2.74g 37%
Magnesium 176mg 39mg 33%
Vitamin B6 0.474mg 0.123mg 27%
Zinc 2.28mg 0.71mg 14%
Carbs 62.55g 25.58g 12%
Calories 347kcal 123kcal 11%
Calcium 113mg 3mg 11%
Vitamin B2 0.212mg 0.069mg 11%
Choline 66.2mg 9.2mg 10%
Vitamin B3 1.174mg 2.561mg 9%
Manganese 1.148mg 0.974mg 8%
Vitamin B5 0.785mg 0.38mg 8%
Vitamin C 6.3mg 0mg 7%
Vitamin K 5.6µg 0.2µg 5%
Starch 34.17g 24.79g 4%
Omega-6 (Linoleic acid) 0.355g 2%
Omega-3 (ALA) 0.011g 1%
Protein per 100 calories 6.2g 2.2g N/A
Calories per 10 g protein 162kcal 449kcal N/A
Weight per 100 calories 29g 81g N/A
Fats 1.23g 0.97g 0%
Net carbs 47.05g 23.98g N/A
Sugar 2.11g 0.24g N/A
Sodium 12mg 4mg 0%
Vitamin E 0.21mg 0.17mg 0%
Saturated fat 0.235g 0.26g 0%
Monounsaturated fat 0.229g 0.369g 0%
Polyunsaturated fat 0.407g 0.366g 0%
Tryptophan 0.237mg 0.033mg 0%
Threonine 0.81mg 0.095mg 0%
Isoleucine 0.871mg 0.109mg 0%
Leucine 1.558mg 0.214mg 0%
Lysine 1.356mg 0.099mg 0%
Methionine 0.259mg 0.058mg 0%
Phenylalanine 1.095mg 0.133mg 0%
Valine 0.998mg 0.151mg 0%
Histidine 0.556mg 0.066mg 0%

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 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

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.