Beans vs. Arborio rice — In-Depth Nutrition Comparison
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Important differences between beans and arborio rice
- Beans have more copper, phosphorus, zinc, potassium, magnesium, and vitamin B6; however, arborio rice has more iron, folate, vitamin B3, and selenium.
- Beans' daily need coverage for copper is 15% more.
- Beans have 11 times more potassium than arborio rice. Beans have 296mg of potassium, while arborio rice has 26mg.
- Arborio rice has a higher glycemic index than beans.
The food varieties used in the comparison are Beans, baked, canned, no salt added and Rice, white, short-grain, enriched, cooked.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +300% |
| Contains more CalciumCalcium | +4900% |
| Contains more PotassiumPotassium | +1038.5% |
| Contains more CopperCopper | +186.1% |
| Contains more ZincZinc | +250% |
| Contains more PhosphorusPhosphorus | +215.2% |
| Contains more IronIron | +403.4% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +275% |
| Contains more Vitamin B6Vitamin B6 | +120.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +247.2% |
| Contains more FolateFolate | +145.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 5.5g | 22% | |
| Manganese | 0.357mg | 16% | |
| Iron | 0.29mg | 1.46mg | 15% |
| Copper | 0.206mg | 0.072mg | 15% |
| Phosphorus | 104mg | 33mg | 10% |
| Folate | 24µg | 59µg | 9% |
| Zinc | 1.4mg | 0.4mg | 9% |
| Potassium | 296mg | 26mg | 8% |
| Vitamin B5 | 0.397mg | 8% | |
| Vitamin B3 | 0.43mg | 1.493mg | 7% |
| Choline | 30.8mg | 6% | |
| Magnesium | 32mg | 8mg | 6% |
| Vitamin B6 | 0.13mg | 0.059mg | 5% |
| Protein | 4.8g | 2.36g | 5% |
| Selenium | 4.5µg | 7.5µg | 5% |
| Calcium | 50mg | 1mg | 5% |
| Vitamin B2 | 0.06mg | 0.016mg | 3% |
| Vitamin C | 3.1mg | 0mg | 3% |
| Carbs | 20.49g | 28.73g | 3% |
| Vitamin K | 0.8µg | 1% | |
| Polyunsaturated fat | 0.172g | 0.05g | 1% |
| Calories | 105kcal | 130kcal | 1% |
| Vitamin B1 | 0.15mg | 0.164mg | 1% |
| Vitamin E | 0.15mg | 1% | |
| Vitamin A | 5µg | 0µg | 1% |
| Fats | 0.4g | 0.19g | 0% |
| Net carbs | 14.99g | 28.73g | N/A |
| Sugar | 7.78g | N/A | |
| Sodium | 1mg | 0mg | 0% |
| Saturated fat | 0.103g | 0.051g | 0% |
| Monounsaturated fat | 0.035g | 0.058g | 0% |
| Tryptophan | 0.027mg | 0% | |
| Threonine | 0.084mg | 0% | |
| Isoleucine | 0.102mg | 0% | |
| Leucine | 0.195mg | 0% | |
| Lysine | 0.085mg | 0% | |
| Methionine | 0.056mg | 0% | |
| Phenylalanine | 0.126mg | 0% | |
| Valine | 0.144mg | 0% | |
| Histidine | 0.056mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.8 g
Fats:
0.4 g
Carbs:
20.49 g
Water:
72.6 g
Other:
1.71 g
Protein:
2.36 g
Fats:
0.19 g
Carbs:
28.73 g
Water:
68.53 g
Other:
0.19 g
| Contains more ProteinProtein | +103.4% |
| Contains more FatsFats | +110.5% |
| Contains more OtherOther | +800% |
| Contains more CarbsCarbs | +40.2% |
~equal in
Water
~68.53g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.103 g
Monounsaturated fat:
Mono. Fat
0.035 g
Polyunsaturated fat:
Poly. Fat
0.172 g
Saturated fat:
Sat. Fat
0.051 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.05 g
| Contains more Poly. FatPolyunsaturated fat | +244% |
| Contains less Sat. FatSaturated fat | -50.5% |
| Contains more Mono. FatMonounsaturated fat | +65.7% |
