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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
Bean
7
:
1
Arborio rice
Arborio rice
Contains more Calcium +11200%
Contains more Iron +247.3%
Contains more Magnesium +2100%
Contains more Phosphorus +1145.5%
Contains more Potassium +5257.7%
Contains more Zinc +470%
Contains more Copper +1140.3%
Contains less Sodium -100%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Arborio rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 55% 6% 15% 3% 0% 11% 24%
Contains more Calcium +11200%
Contains more Iron +247.3%
Contains more Magnesium +2100%
Contains more Phosphorus +1145.5%
Contains more Potassium +5257.7%
Contains more Zinc +470%
Contains more Copper +1140.3%
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
Bean
8
:
1
Arborio rice
Arborio rice
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%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Arborio rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
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%

Comparison summary table

Pay attention to 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 Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bean Arborio rice Opinion
Net carbs 47.05g 28.73g Bean
Protein 21.42g 2.36g Bean
Fats 1.23g 0.19g Bean
Carbs 62.55g 28.73g Bean
Calories 347kcal 130kcal Bean
Starch 34.17g g Bean
Fructose 0g g Bean
Sugar 2.11g g Arborio rice
Fiber 15.5g g Bean
Calcium 113mg 1mg Bean
Iron 5.07mg 1.46mg Bean
Magnesium 176mg 8mg Bean
Phosphorus 411mg 33mg Bean
Potassium 1393mg 26mg Bean
Sodium 12mg 0mg Arborio rice
Zinc 2.28mg 0.4mg Bean
Copper 0.893mg 0.072mg Bean
Vitamin A 0IU 0IU
Vitamin E 0.21mg mg Bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.3mg 0mg Bean
Vitamin B1 0.713mg 0.164mg Bean
Vitamin B2 0.212mg 0.016mg Bean
Vitamin B3 1.174mg 1.493mg Arborio rice
Vitamin B5 0.785mg 0.397mg Bean
Vitamin B6 0.474mg 0.059mg Bean
Folate 525µg 59µg Bean
Vitamin B12 0µg 0µg
Vitamin K 5.6µg µg Bean
Tryptophan 0.237mg 0.027mg Bean
Threonine 0.81mg 0.084mg Bean
Isoleucine 0.871mg 0.102mg Bean
Leucine 1.558mg 0.195mg Bean
Lysine 1.356mg 0.085mg Bean
Methionine 0.259mg 0.056mg Bean
Phenylalanine 1.095mg 0.126mg Bean
Valine 0.998mg 0.144mg Bean
Histidine 0.556mg 0.056mg Bean
Cholesterol 0mg 0mg
Trans Fat 0g g Arborio rice
Saturated Fat 0.235g 0.051g Arborio rice
Monounsaturated Fat 0.229g 0.058g Bean
Polyunsaturated fat 0.407g 0.05g Bean

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
129%
Bean
14%
Arborio rice
Carbohydrates
63%
Bean
29%
Arborio rice
Fats
6%
Bean
1%
Arborio rice

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 is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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.