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Bean vs. Arborio rice — In-Depth Nutrition Comparison

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Important differences between Bean and Arborio rice

  • Bean has more Copper, Phosphorus, Zinc, Potassium, Magnesium, and Vitamin B6, however, Arborio rice has more Iron, Folate, Vitamin B3, and Selenium.
  • Bean's daily need coverage for Copper is 15% more.
  • Bean has 11 times more Potassium than Arborio rice. Bean has 296mg of Potassium, while Arborio rice has 26mg.

The food varieties used in the comparison are Beans, baked, canned, no salt added 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +4900%
Contains more Magnesium +300%
Contains more Phosphorus +215.2%
Contains more Potassium +1038.5%
Contains more Zinc +250%
Contains more Copper +186.1%
Contains more Iron +403.4%
Contains less Sodium -100%
Contains more Selenium +66.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Contains more Calcium +4900%
Contains more Magnesium +300%
Contains more Phosphorus +215.2%
Contains more Potassium +1038.5%
Contains more Zinc +250%
Contains more Copper +186.1%
Contains more Iron +403.4%
Contains less Sodium -100%
Contains more Selenium +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.
Bean
6
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +275%
Contains more Vitamin B6 +120.3%
Contains more Vitamin B3 +247.2%
Contains more Folate +145.8%
Equal in Vitamin B1 - 0.164
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +275%
Contains more Vitamin B6 +120.3%
Contains more Vitamin B3 +247.2%
Contains more Folate +145.8%
Equal in Vitamin B1 - 0.164

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +103.4%
Contains more Fats +110.5%
Contains more Other +800%
Contains more Carbs +40.2%
Equal in Water - 68.53
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more Protein +103.4%
Contains more Fats +110.5%
Contains more Other +800%
Contains more Carbs +40.2%
Equal in Water - 68.53

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +244%
Contains less Saturated Fat -50.5%
Contains more Monounsaturated Fat +65.7%
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Contains more Polyunsaturated fat +244%
Contains less Saturated Fat -50.5%
Contains more Monounsaturated Fat +65.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean Arborio rice
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean Arborio rice Opinion
Net carbs 14.99g 28.73g Arborio rice
Protein 4.8g 2.36g Bean
Fats 0.4g 0.19g Bean
Carbs 20.49g 28.73g Arborio rice
Calories 105kcal 130kcal Arborio rice
Sugar 7.78g Arborio rice
Fiber 5.5g Bean
Calcium 50mg 1mg Bean
Iron 0.29mg 1.46mg Arborio rice
Magnesium 32mg 8mg Bean
Phosphorus 104mg 33mg Bean
Potassium 296mg 26mg Bean
Sodium 1mg 0mg Arborio rice
Zinc 1.4mg 0.4mg Bean
Copper 0.206mg 0.072mg Bean
Manganese 0.357mg Arborio rice
Selenium 4.5µg 7.5µg Arborio rice
Vitamin A 106IU 0IU Bean
Vitamin A RAE 5µg 0µg Bean
Vitamin E 0.15mg Bean
Vitamin C 3.1mg 0mg Bean
Vitamin B1 0.15mg 0.164mg Arborio rice
Vitamin B2 0.06mg 0.016mg Bean
Vitamin B3 0.43mg 1.493mg Arborio rice
Vitamin B5 0.397mg Arborio rice
Vitamin B6 0.13mg 0.059mg Bean
Folate 24µg 59µg Arborio rice
Vitamin K 0.8µg Bean
Tryptophan 0.027mg Arborio rice
Threonine 0.084mg Arborio rice
Isoleucine 0.102mg Arborio rice
Leucine 0.195mg Arborio rice
Lysine 0.085mg Arborio rice
Methionine 0.056mg Arborio rice
Phenylalanine 0.126mg Arborio rice
Valine 0.144mg Arborio rice
Histidine 0.056mg Arborio rice
Saturated Fat 0.103g 0.051g Arborio rice
Monounsaturated Fat 0.035g 0.058g Arborio rice
Polyunsaturated fat 0.172g 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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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
11%
Bean
13%
Arborio rice
Minerals Daily Need Coverage Score
25%
Bean
20%
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 lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 7.78g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.052g)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.