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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
12%
Minerals Daily Need Coverage Score
25%
20%
Comparison summary
Which food is richer in minerals?
Beans is relatively richer in minerals
Which food is lower in glycemic index?
Beans is lower in glycemic index (difference - 36)
Which food is lower in Sugar?
Arborio rice is lower in Sugar (difference - 7.78g)
Which food contains less Sodium?
Arborio rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Arborio rice is lower in Saturated fat (difference - 0.052g)
Which food is cheaper?
Arborio rice is cheaper (difference - $0.5)
Which food contains less Cholesterol?
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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.