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  6. Beans vs. Brown rice

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

Beans 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.
Beans
Beans
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.
Beans
Beans
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% 1.7% 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

All nutrients comparison - raw data values

Nutrient Beans Brown rice 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
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
Beans
Beans
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%

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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. Beans - 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.