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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

Beans vs 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.
Beans
Beans
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Rice
Rice
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
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%
~equal in Sodium ~1mg

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.
Beans
Beans
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
Rice
Rice
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
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 Vitamin B3Vitamin B3 +243.3%
Contains more FolateFolate +141.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.163mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Rice 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%
Potassium 296mg 35mg 8%
Zinc 1.4mg 0.49mg 8%
Vitamin B5 0.39mg 8%
Vitamin B3 0.43mg 1.476mg 7%
Magnesium 32mg 12mg 5%
Selenium 4.5µg 7.5µg 5%
Choline 30.8mg 2.1mg 5%
Protein 4.8g 2.69g 4%
Calcium 50mg 10mg 4%
Vitamin B2 0.06mg 0.013mg 4%
Vitamin C 3.1mg 0mg 3%
Carbs 20.49g 28.17g 3%
Vitamin B6 0.13mg 0.093mg 3%
Calories 105kcal 130kcal 1%
Vitamin A 5µg 0µg 1%
Vitamin E 0.15mg 0.04mg 1%
Vitamin B1 0.15mg 0.163mg 1%
Vitamin K 0.8µg 0µg 1%
Polyunsaturated fat 0.172g 0.076g 1%
Protein per 100 calories 4.6g 2.1g N/A
Calories per 10 g protein 219kcal 483kcal N/A
Weight per 100 calories 95g 77g N/A
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
Beans
Beans
4
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
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
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Rice
Rice
2
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Poly. FatPolyunsaturated fat +126.3%
Contains less Sat. FatSaturated fat -25.2%
Contains more Mono. FatMonounsaturated fat +151.4%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.