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Bean vs. Rice — In-Depth Nutrition Comparison

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The main differences between Bean and Rice

  • Bean is 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 from Bean is 20% higher.
  • Bean contains 15 times more Choline than Rice. Bean contains 30.8mg of Choline, while Rice contains 2.1mg.

Food types used in this article are Beans, baked, canned, no salt added and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Bean 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.
Bean
Bean
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.
Bean
Bean
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Rice
Rice
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.163mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
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
Bean
Bean
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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean Rice Opinion
Calories 105kcal 130kcal Rice
Protein 4.8g 2.69g Bean
Fats 0.4g 0.28g Bean
Vitamin C 3.1mg 0mg Bean
Net carbs 14.99g 27.77g Rice
Carbs 20.49g 28.17g Rice
Magnesium 32mg 12mg Bean
Calcium 50mg 10mg Bean
Potassium 296mg 35mg Bean
Iron 0.29mg 1.2mg Rice
Sugar 7.78g 0.05g Rice
Fiber 5.5g 0.4g Bean
Copper 0.206mg 0.069mg Bean
Zinc 1.4mg 0.49mg Bean
Phosphorus 104mg 43mg Bean
Sodium 1mg 1mg
Vitamin A 106IU 0IU Bean
Vitamin A 5µg 0µg Bean
Vitamin E 0.15mg 0.04mg Bean
Manganese 0.472mg Rice
Selenium 4.5µg 7.5µg Rice
Vitamin B1 0.15mg 0.163mg Rice
Vitamin B2 0.06mg 0.013mg Bean
Vitamin B3 0.43mg 1.476mg Rice
Vitamin B5 0.39mg Rice
Vitamin B6 0.13mg 0.093mg Bean
Vitamin K 0.8µg 0µg Bean
Folate 24µg 58µg Rice
Choline 30.8mg 2.1mg Bean
Saturated Fat 0.103g 0.077g Rice
Monounsaturated Fat 0.035g 0.088g Rice
Polyunsaturated fat 0.172g 0.076g Bean
Tryptophan 0.031mg Rice
Threonine 0.096mg Rice
Isoleucine 0.116mg Rice
Leucine 0.222mg Rice
Lysine 0.097mg Rice
Methionine 0.063mg Rice
Phenylalanine 0.144mg Rice
Valine 0.164mg Rice
Histidine 0.063mg Rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Rice
Minerals Daily Need Coverage Score
25%
Bean
22%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 7.73g)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.026g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $0.5)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 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. 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.