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Bean vs Arborio rice - In-Depth Nutrition Comparison

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A recap on differences between Bean and Arborio rice

  • Arborio rice has less Folate, Copper, Phosphorus, Vitamin B1, Iron, Potassium, Magnesium, Selenium, Manganese and Vitamin B6.
  • Bean covers your daily Folate needs 117% more than Arborio rice.
  • Arborio rice contains 54 times less Potassium than Bean. Bean contains 1393mg of Potassium, while Arborio rice contains 26mg.

Food varieties used in this article are Beans, pinto, mature seeds, raw and Rice, white, short-grain, enriched, cooked.

Infographic

Bean vs Arborio rice infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
7
:
Contains more Iron +247.3%
Contains more Calcium +11200%
Contains more Potassium +5257.7%
Contains more Magnesium +2100%
Contains more Copper +1140.3%
Contains more Zinc +470%
Contains more Phosphorus +1145.5%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 1% 3% 6% 24% 11% 15% 0%
Contains more Iron +247.3%
Contains more Calcium +11200%
Contains more Potassium +5257.7%
Contains more Magnesium +2100%
Contains more Copper +1140.3%
Contains more Zinc +470%
Contains more Phosphorus +1145.5%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
8
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +334.8%
Contains more Vitamin B2 +1225%
Contains more Vitamin B5 +97.7%
Contains more Vitamin B6 +703.4%
Contains more Folate +789.8%
Contains more Vitamin B3 +27.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 0% 5% 0% 179% 49% 23% 48% 110% 0% 14% 394%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 41% 4% 28% 24% 14% 0% 0% 45%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +334.8%
Contains more Vitamin B2 +1225%
Contains more Vitamin B5 +97.7%
Contains more Vitamin B6 +703.4%
Contains more Folate +789.8%
Contains more Vitamin B3 +27.2%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
70
Bean
13
Arborio rice
Mineral Summary Score
126
Bean
14
Arborio rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
129%
Bean
14%
Arborio rice
Carbohydrates
63%
Bean
29%
Arborio rice
Fats
6%
Bean
1%
Arborio rice

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bean Arborio rice
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bean Arborio rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 36)
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Sugars?
Arborio rice
Arborio rice contains less Sugars (difference - 2.11g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.184g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bean Arborio rice Opinion
Calories 347 130 Bean
Protein 21.42 2.36 Bean
Fats 1.23 0.19 Bean
Vitamin C 6.3 0 Bean
Carbs 62.55 28.73 Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5.07 1.46 Bean
Calcium 113 1 Bean
Potassium 1393 26 Bean
Magnesium 176 8 Bean
Sugars 2.11 Arborio rice
Fiber 15.5 Bean
Copper 0.893 0.072 Bean
Zinc 2.28 0.4 Bean
Starch 34.17 Bean
Phosphorus 411 33 Bean
Sodium 12 0 Arborio rice
Vitamin A 0 0
Vitamin E 0.21 Bean
Vitamin D 0 0
Vitamin B1 0.713 0.164 Bean
Vitamin B2 0.212 0.016 Bean
Vitamin B3 1.174 1.493 Arborio rice
Vitamin B5 0.785 0.397 Bean
Vitamin B6 0.474 0.059 Bean
Vitamin B12 0 0
Vitamin K 5.6 Bean
Folate 525 59 Bean
Trans Fat 0 Arborio rice
Saturated Fat 0.235 0.051 Arborio rice
Monounsaturated Fat 0.229 0.058 Bean
Polyunsaturated fat 0.407 0.05 Bean
Tryptophan 0.237 0.027 Bean
Threonine 0.81 0.084 Bean
Isoleucine 0.871 0.102 Bean
Leucine 1.558 0.195 Bean
Lysine 1.356 0.085 Bean
Methionine 0.259 0.056 Bean
Phenylalanine 1.095 0.126 Bean
Valine 0.998 0.144 Bean
Histidine 0.556 0.056 Bean
Fructose 0 Bean

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.