Beans vs. Rice — In-Depth Nutrition Comparison
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The main differences between beans and rice
- Beans are richer in fiber, copper, phosphorus, zinc, potassium, and choline, yet rice is richer in iron, folate, vitamin B3, and selenium.
- Daily need coverage for fiber for beans is 20% higher.
- Beans contain 15 times more choline than rice. Beans contain 30.8mg of choline, while rice contains 2.1mg.
- Beans have a lower glycemic index than rice.
Food types used in this article are Beans, baked, canned, no salt added and Rice, white, long-grain, regular, 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 | +166.7% |
| Contains more CalciumCalcium | +400% |
| Contains more PotassiumPotassium | +745.7% |
| Contains more CopperCopper | +198.6% |
| Contains more ZincZinc | +185.7% |
| Contains more PhosphorusPhosphorus | +141.9% |
| Contains more IronIron | +313.8% |
| 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 | +275% |
| Contains more Vitamin B2Vitamin B2 | +361.5% |
| Contains more Vitamin B6Vitamin B6 | +39.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +1366.7% |
| Contains more Vitamin B3Vitamin B3 | +243.3% |
| Contains more FolateFolate | +141.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.472mg | 21% | |
| Fiber | 5.5g | 0.4g | 20% |
| Copper | 0.206mg | 0.069mg | 15% |
| Iron | 0.29mg | 1.2mg | 11% |
| Phosphorus | 104mg | 43mg | 9% |
| Folate | 24µg | 58µg | 9% |
| Vitamin B5 | 0.39mg | 8% | |
| Potassium | 296mg | 35mg | 8% |
| Zinc | 1.4mg | 0.49mg | 8% |
| Vitamin B3 | 0.43mg | 1.476mg | 7% |
| Selenium | 4.5µg | 7.5µg | 5% |
| Choline | 30.8mg | 2.1mg | 5% |
| Magnesium | 32mg | 12mg | 5% |
| Protein | 4.8g | 2.69g | 4% |
| Vitamin B2 | 0.06mg | 0.013mg | 4% |
| Calcium | 50mg | 10mg | 4% |
| Vitamin B6 | 0.13mg | 0.093mg | 3% |
| Carbs | 20.49g | 28.17g | 3% |
| Vitamin C | 3.1mg | 0mg | 3% |
| Vitamin K | 0.8µg | 0µg | 1% |
| Polyunsaturated fat | 0.172g | 0.076g | 1% |
| Calories | 105kcal | 130kcal | 1% |
| Vitamin B1 | 0.15mg | 0.163mg | 1% |
| Vitamin E | 0.15mg | 0.04mg | 1% |
| Vitamin A | 5µg | 0µg | 1% |
| Fats | 0.4g | 0.28g | 0% |
| Net carbs | 14.99g | 27.77g | N/A |
| Sugar | 7.78g | 0.05g | N/A |
| Sodium | 1mg | 1mg | 0% |
| Saturated fat | 0.103g | 0.077g | 0% |
| Monounsaturated fat | 0.035g | 0.088g | 0% |
| Tryptophan | 0.031mg | 0% | |
| Threonine | 0.096mg | 0% | |
| Isoleucine | 0.116mg | 0% | |
| Leucine | 0.222mg | 0% | |
| Lysine | 0.097mg | 0% | |
| Methionine | 0.063mg | 0% | |
| Phenylalanine | 0.144mg | 0% | |
| Valine | 0.164mg | 0% | |
| Histidine | 0.063mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +78.4% |
| Contains more FatsFats | +42.9% |
| Contains more OtherOther | +307.1% |
| Contains more CarbsCarbs | +37.5% |
~equal in
Water
~68.44g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +126.3% |
| Contains less Sat. FatSaturated fat | -25.2% |
| Contains more Mono. FatMonounsaturated fat | +151.4% |
