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Bean vs Rice - In-Depth Nutrition Comparison

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What are the differences between Bean and Rice?

  • Bean is richer than Rice in Folate, Copper, Fiber, Phosphorus, Iron, Vitamin B1, Potassium, Magnesium, Selenium, and Manganese.
  • Bean's daily need coverage for Folate is 117% more.
  • Bean has 40 times more Potassium than Rice. While Bean has 1393mg of Potassium, Rice has only 35mg.

We used Beans, pinto, mature seeds, raw and Rice, white, long-grain, regular, enriched, cooked types in this article.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
7
:
1
Rice
Contains more Calcium +1030%
Contains more Iron +322.5%
Contains more Magnesium +1366.7%
Contains more Phosphorus +855.8%
Contains more Potassium +3880%
Contains more Zinc +365.3%
Contains more Copper +1194.2%
Contains less Sodium -91.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
Contains more Calcium +1030%
Contains more Iron +322.5%
Contains more Magnesium +1366.7%
Contains more Phosphorus +855.8%
Contains more Potassium +3880%
Contains more Zinc +365.3%
Contains more Copper +1194.2%
Contains less Sodium -91.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
8
:
1
Rice
Contains more Vitamin E +425%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +337.4%
Contains more Vitamin B2 +1530.8%
Contains more Vitamin B5 +101.3%
Contains more Vitamin B6 +409.7%
Contains more Folate +805.2%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +25.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin E +425%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +337.4%
Contains more Vitamin B2 +1530.8%
Contains more Vitamin B5 +101.3%
Contains more Vitamin B6 +409.7%
Contains more Folate +805.2%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +25.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bean Rice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bean Rice Opinion
Net carbs 47.05g 27.77g Bean
Protein 21.42g 2.69g Bean
Fats 1.23g 0.28g Bean
Carbs 62.55g 28.17g Bean
Calories 347kcal 130kcal Bean
Starch 34.17g g Bean
Fructose 0g g Bean
Sugar 2.11g 0.05g Rice
Fiber 15.5g 0.4g Bean
Calcium 113mg 10mg Bean
Iron 5.07mg 1.2mg Bean
Magnesium 176mg 12mg Bean
Phosphorus 411mg 43mg Bean
Potassium 1393mg 35mg Bean
Sodium 12mg 1mg Rice
Zinc 2.28mg 0.49mg Bean
Copper 0.893mg 0.069mg Bean
Vitamin A 0IU 0IU
Vitamin E 0.21mg 0.04mg Bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.3mg 0mg Bean
Vitamin B1 0.713mg 0.163mg Bean
Vitamin B2 0.212mg 0.013mg Bean
Vitamin B3 1.174mg 1.476mg Rice
Vitamin B5 0.785mg 0.39mg Bean
Vitamin B6 0.474mg 0.093mg Bean
Folate 525µg 58µg Bean
Vitamin B12 0µg 0µg
Vitamin K 5.6µg 0µg Bean
Tryptophan 0.237mg 0.031mg Bean
Threonine 0.81mg 0.096mg Bean
Isoleucine 0.871mg 0.116mg Bean
Leucine 1.558mg 0.222mg Bean
Lysine 1.356mg 0.097mg Bean
Methionine 0.259mg 0.063mg Bean
Phenylalanine 1.095mg 0.144mg Bean
Valine 0.998mg 0.164mg Bean
Histidine 0.556mg 0.063mg Bean
Cholesterol 0mg 0mg
Trans Fat 0g g Rice
Saturated Fat 0.235g 0.077g Rice
Monounsaturated Fat 0.229g 0.088g Bean
Polyunsaturated fat 0.407g 0.076g Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
70
Bean
13
Rice
Mineral Summary Score
126
Bean
14
Rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
129%
Bean
16%
Rice
Carbohydrates
63%
Bean
28%
Rice
Fats
6%
Bean
1%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 2.06g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.158g)
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 is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.