Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Bean
  5. Compare
  6. Bean vs. Brown rice

Bean vs. Brown rice — In-Depth Nutrition Comparison

Compare

What are the main differences between Bean and Brown rice?

  • Bean is richer in Fiber, Copper, Zinc, and Potassium, while Brown rice is higher in Vitamin B3.
  • Bean's daily need coverage for Fiber is 16% higher.
  • Brown rice has 32 times less Sugar than Bean. Bean has 7.78g of Sugar, while Brown rice has 0.24g.

We used Beans, baked, canned, no salt added and Rice, brown, long-grain, cooked types in this comparison.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bean
Bean
5
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +1566.7%
Contains more PotassiumPotassium +244.2%
Contains more CopperCopper +94.3%
Contains more ZincZinc +97.2%
Contains less SodiumSodium -75%
Contains more MagnesiumMagnesium +21.9%
Contains more IronIron +93.1%
Contains more SeleniumSelenium +28.9%
~equal in Phosphorus ~103mg

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
5
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%
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +166.7%
Contains more CholineCholine +234.8%
Contains more Vitamin EVitamin E +13.3%
Contains more Vitamin B1Vitamin B1 +18.7%
Contains more Vitamin B2Vitamin B2 +15%
Contains more Vitamin B3Vitamin B3 +495.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.123mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +75.2%
Contains more OtherOther +288.6%
Contains more FatsFats +142.5%
Contains more CarbsCarbs +24.8%
~equal in Water ~70.27g

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
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated Fat -60.4%
Contains more Mono. FatMonounsaturated Fat +954.3%
Contains more Poly. FatPolyunsaturated fat +112.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean Brown rice Opinion
Calories 105kcal 123kcal Brown rice
Protein 4.8g 2.74g Bean
Fats 0.4g 0.97g Brown rice
Vitamin C 3.1mg 0mg Bean
Net carbs 14.99g 23.98g Brown rice
Carbs 20.49g 25.58g Brown rice
Magnesium 32mg 39mg Brown rice
Calcium 50mg 3mg Bean
Potassium 296mg 86mg Bean
Iron 0.29mg 0.56mg Brown rice
Sugar 7.78g 0.24g Brown rice
Fiber 5.5g 1.6g Bean
Copper 0.206mg 0.106mg Bean
Zinc 1.4mg 0.71mg Bean
Starch 24.79g Brown rice
Phosphorus 104mg 103mg Bean
Sodium 1mg 4mg Bean
Vitamin A 106IU 0IU Bean
Vitamin A 5µg 0µg Bean
Vitamin E 0.15mg 0.17mg Brown rice
Manganese 0.974mg Brown rice
Selenium 4.5µg 5.8µg Brown rice
Vitamin B1 0.15mg 0.178mg Brown rice
Vitamin B2 0.06mg 0.069mg Brown rice
Vitamin B3 0.43mg 2.561mg Brown rice
Vitamin B5 0.38mg Brown rice
Vitamin B6 0.13mg 0.123mg Bean
Vitamin K 0.8µg 0.2µg Bean
Folate 24µg 9µg Bean
Choline 30.8mg 9.2mg Bean
Saturated Fat 0.103g 0.26g Bean
Monounsaturated Fat 0.035g 0.369g Brown rice
Polyunsaturated fat 0.172g 0.366g Brown rice
Tryptophan 0.033mg Brown rice
Threonine 0.095mg Brown rice
Isoleucine 0.109mg Brown rice
Leucine 0.214mg Brown rice
Lysine 0.099mg Brown rice
Methionine 0.058mg Brown rice
Phenylalanine 0.133mg Brown rice
Valine 0.151mg Brown rice
Histidine 0.066mg Brown rice
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Bean
Bean vs Kidney beans raw
Kidney beans raw
Bean
Bean vs Bean raw
Bean raw
Bean
Bean vs Cranberry bean raw
Cranberry bean raw
Brown rice
Brown rice vs Rice
Rice
Brown rice
Brown rice vs Wheat
Wheat
Brown rice
Brown rice vs Arborio rice
Arborio rice

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
13%
Brown rice
Minerals Daily Need Coverage Score
25%
Bean
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 7.54g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.157g)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. 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.