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  6. Bean vs. Brown rice

Bean vs. Brown rice — In-Depth Nutrition Comparison

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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
6
:
4
Brown rice
Brown rice
Contains more Calcium +1566.7%
Contains more Potassium +244.2%
Contains less Sodium -75%
Contains more Zinc +97.2%
Contains more Copper +94.3%
Contains more Iron +93.1%
Contains more Magnesium +21.9%
Contains more Selenium +28.9%
Equal in Phosphorus - 103
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +1566.7%
Contains more Potassium +244.2%
Contains less Sodium -75%
Contains more Zinc +97.2%
Contains more Copper +94.3%
Contains more Iron +93.1%
Contains more Magnesium +21.9%
Contains more Selenium +28.9%
Equal in Phosphorus - 103

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
:
5
Brown rice
Brown rice
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +166.7%
Contains more Vitamin K +300%
Contains more Vitamin E +13.3%
Contains more Vitamin B1 +18.7%
Contains more Vitamin B2 +15%
Contains more Vitamin B3 +495.6%
Equal in Vitamin B6 - 0.123
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Brown rice
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 A +∞%
Contains more Vitamin C +∞%
Contains more Folate +166.7%
Contains more Vitamin K +300%
Contains more Vitamin E +13.3%
Contains more Vitamin B1 +18.7%
Contains more Vitamin B2 +15%
Contains more Vitamin B3 +495.6%
Equal in Vitamin B6 - 0.123

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
3
:
2
Brown rice
Brown rice
Contains more Protein +75.2%
Contains more Other +288.6%
Contains more Fats +142.5%
Contains more Carbs +24.8%
Equal in Water - 70.27
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Brown rice
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 Protein +75.2%
Contains more Other +288.6%
Contains more Fats +142.5%
Contains more Carbs +24.8%
Equal in Water - 70.27

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
1
:
2
Brown rice
Brown rice
Contains less Saturated Fat -60.4%
Contains more Monounsaturated Fat +954.3%
Contains more Polyunsaturated fat +112.8%
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -60.4%
Contains more Monounsaturated Fat +954.3%
Contains more Polyunsaturated 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
Net carbs 14.99g 23.98g Brown rice
Protein 4.8g 2.74g Bean
Fats 0.4g 0.97g Brown rice
Carbs 20.49g 25.58g Brown rice
Calories 105kcal 123kcal Brown rice
Starch 24.79g Brown rice
Sugar 7.78g 0.24g Brown rice
Fiber 5.5g 1.6g Bean
Calcium 50mg 3mg Bean
Iron 0.29mg 0.56mg Brown rice
Magnesium 32mg 39mg Brown rice
Phosphorus 104mg 103mg Bean
Potassium 296mg 86mg Bean
Sodium 1mg 4mg Bean
Zinc 1.4mg 0.71mg Bean
Copper 0.206mg 0.106mg Bean
Manganese 0.974mg Brown rice
Selenium 4.5µg 5.8µg Brown rice
Vitamin A 106IU 0IU Bean
Vitamin A RAE 5µg 0µg Bean
Vitamin E 0.15mg 0.17mg Brown rice
Vitamin C 3.1mg 0mg Bean
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
Folate 24µg 9µg Bean
Vitamin K 0.8µg 0.2µg Bean
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
Saturated Fat 0.103g 0.26g Bean
Monounsaturated Fat 0.035g 0.369g Brown rice
Polyunsaturated fat 0.172g 0.366g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

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

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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
14%
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.