Beans vs. Brown rice — In-Depth Nutrition Comparison
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What are the main differences between beans and brown rice?
- Beans are richer in fiber, copper, zinc, and potassium, while brown rice is higher in vitamin B3.
- Beans' daily need coverage for fiber is 16% higher.
- Brown rice has 32 times less sugar than beans. Beans have 7.78g of sugar, while brown rice has 0.24g.
- Brown rice has a higher glycemic index (66) than beans (33).
We used Beans, baked, canned, no salt added and Rice, brown, long-grain, cooked types in this comparison.
Infographic
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.8 g
Fats:
0.4 g
Carbs:
20.49 g
Water:
72.6 g
Other:
1.71 g
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
Saturated fat:
Sat. Fat
0.103 g
Monounsaturated fat:
Mono. Fat
0.035 g
Polyunsaturated fat:
Poly. Fat
0.172 g
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.974mg | 42% | |
| Fiber | 5.5g | 1.6g | 16% |
| Vitamin B3 | 0.43mg | 2.561mg | 13% |
| Copper | 0.206mg | 0.106mg | 11% |
| Starch | 24.79g | 10% | |
| Vitamin B5 | 0.38mg | 8% | |
| Potassium | 296mg | 86mg | 6% |
| Zinc | 1.4mg | 0.71mg | 6% |
| Calcium | 50mg | 3mg | 5% |
| Choline | 30.8mg | 9.2mg | 4% |
| Protein | 4.8g | 2.74g | 4% |
| Folate | 24µg | 9µg | 4% |
| Vitamin C | 3.1mg | 0mg | 3% |
| Iron | 0.29mg | 0.56mg | 3% |
| Selenium | 4.5µg | 5.8µg | 2% |
| Magnesium | 32mg | 39mg | 2% |
| Vitamin B1 | 0.15mg | 0.178mg | 2% |
| Carbs | 20.49g | 25.58g | 2% |
| Monounsaturated fat | 0.035g | 0.369g | 1% |
| Vitamin K | 0.8µg | 0.2µg | 1% |
| Vitamin B6 | 0.13mg | 0.123mg | 1% |
| Polyunsaturated fat | 0.172g | 0.366g | 1% |
| Saturated fat | 0.103g | 0.26g | 1% |
| Calories | 105kcal | 123kcal | 1% |
| Vitamin B2 | 0.06mg | 0.069mg | 1% |
| Vitamin A | 5µg | 0µg | 1% |
| Fats | 0.4g | 0.97g | 1% |
| Net carbs | 14.99g | 23.98g | N/A |
| Sugar | 7.78g | 0.24g | N/A |
| Phosphorus | 104mg | 103mg | 0% |
| Sodium | 1mg | 4mg | 0% |
| Vitamin E | 0.15mg | 0.17mg | 0% |
| Tryptophan | 0.033mg | 0% | |
| Threonine | 0.095mg | 0% | |
| Isoleucine | 0.109mg | 0% | |
| Leucine | 0.214mg | 0% | |
| Lysine | 0.099mg | 0% | |
| Methionine | 0.058mg | 0% | |
| Phenylalanine | 0.133mg | 0% | |
| Valine | 0.151mg | 0% | |
| Histidine | 0.066mg | 0% | |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.355g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
13%
Minerals Daily Need Coverage Score
25%
32%
Comparison summary
Which food is lower in Sugar?
Brown rice is lower in Sugar (difference - 7.54g)
Which food contains less Sodium?
Beans contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Beans is lower in Saturated fat (difference - 0.157g)
Which food is lower in glycemic index?
Beans is lower in glycemic index (difference - 33)
Which food is cheaper?
Beans is cheaper (difference - $0.5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.