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Bean vs Brown rice - In-Depth Nutrition Comparison

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How are Bean and Brown rice different?

  • Bean has more Folate, Copper, Iron, Fiber, Vitamin B1, Phosphorus, Selenium, Potassium, Magnesium, and Vitamin B6 than Brown rice.
  • Daily need coverage for Folate from Bean is 129% higher.
  • Bean contains 16 times more Potassium than Brown rice. While Bean contains 1393mg of Potassium, Brown rice contains only 86mg.

Beans, pinto, mature seeds, raw and Rice, brown, long-grain, cooked are the varieties used in this article.

Infographic

Bean vs Brown 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
Contains more Calcium +3666.7%
Contains more Iron +805.4%
Contains more Magnesium +351.3%
Contains more Phosphorus +299%
Contains more Potassium +1519.8%
Contains more Zinc +221.1%
Contains more Copper +742.5%
Contains less Sodium -66.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Contains more Calcium +3666.7%
Contains more Iron +805.4%
Contains more Magnesium +351.3%
Contains more Phosphorus +299%
Contains more Potassium +1519.8%
Contains more Zinc +221.1%
Contains more Copper +742.5%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
8
:
Contains more Vitamin E +23.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +300.6%
Contains more Vitamin B2 +207.2%
Contains more Vitamin B5 +106.6%
Contains more Vitamin B6 +285.4%
Contains more Folate +5733.3%
Contains more Vitamin K +2700%
Contains more Vitamin B3 +118.1%
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% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin E +23.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +300.6%
Contains more Vitamin B2 +207.2%
Contains more Vitamin B5 +106.6%
Contains more Vitamin B6 +285.4%
Contains more Folate +5733.3%
Contains more Vitamin K +2700%
Contains more Vitamin B3 +118.1%

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 Brown rice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bean Brown rice Opinion
Net carbs 47.05g 23.98g Bean
Protein 21.42g 2.74g Bean
Fats 1.23g 0.97g Bean
Carbs 62.55g 25.58g Bean
Calories 347kcal 123kcal Bean
Starch 34.17g 24.79g Bean
Fructose 0g 0g
Sugar 2.11g 0.24g Brown rice
Fiber 15.5g 1.6g Bean
Calcium 113mg 3mg Bean
Iron 5.07mg 0.56mg Bean
Magnesium 176mg 39mg Bean
Phosphorus 411mg 103mg Bean
Potassium 1393mg 86mg Bean
Sodium 12mg 4mg Brown rice
Zinc 2.28mg 0.71mg Bean
Copper 0.893mg 0.106mg Bean
Vitamin A 0IU 0IU
Vitamin E 0.21mg 0.17mg Bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.3mg 0mg Bean
Vitamin B1 0.713mg 0.178mg Bean
Vitamin B2 0.212mg 0.069mg Bean
Vitamin B3 1.174mg 2.561mg Brown rice
Vitamin B5 0.785mg 0.38mg Bean
Vitamin B6 0.474mg 0.123mg Bean
Folate 525µg 9µg Bean
Vitamin B12 0µg 0µg
Vitamin K 5.6µg 0.2µg Bean
Tryptophan 0.237mg 0.033mg Bean
Threonine 0.81mg 0.095mg Bean
Isoleucine 0.871mg 0.109mg Bean
Leucine 1.558mg 0.214mg Bean
Lysine 1.356mg 0.099mg Bean
Methionine 0.259mg 0.058mg Bean
Phenylalanine 1.095mg 0.133mg Bean
Valine 0.998mg 0.151mg Bean
Histidine 0.556mg 0.066mg Bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.235g 0.26g Bean
Monounsaturated Fat 0.229g 0.369g Brown rice
Polyunsaturated fat 0.407g 0.366g Bean

Which food is preferable for your diet?

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

People also compare

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
14
Brown rice
Mineral Summary Score
126
Bean
20
Brown 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%
Brown rice
Carbohydrates
63%
Bean
26%
Brown rice
Fats
6%
Bean
4%
Brown rice

Comparison summary

Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 1.87g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 33)
Which food is cheaper?
Bean
Bean is cheaper (difference - $0.5)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.