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  6. Baked beans vs. Rice

Baked beans vs. Rice — In-Depth Nutrition Comparison

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Significant differences between Baked beans and Rice

  • Baked beans have more Fiber, Copper, Iron, Potassium, Phosphorus, and Magnesium, however, Rice is richer in Manganese, and Vitamin B3.
  • Baked beans covers your daily Fiber needs 20% more than Rice.
  • Rice has 422 times less Sodium than Baked beans. Baked beans have 422mg of Sodium, while Rice has 1mg.

Specific food types used in this comparison are Beans, baked, home prepared and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Baked beans vs 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Rice
Rice
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +258.3%
Contains more CalciumCalcium +510%
Contains more PotassiumPotassium +922.9%
Contains more IronIron +65.8%
Contains more CopperCopper +130.4%
Contains more ZincZinc +49%
Contains more PhosphorusPhosphorus +153.5%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +85.1%
Contains more SeleniumSelenium +31.6%

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.
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Rice
Rice
6
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +276.9%
Contains more Vitamin B1Vitamin B1 +19.9%
Contains more Vitamin B3Vitamin B3 +261.8%
Contains more Vitamin B5Vitamin B5 +151.6%
Contains more FolateFolate +20.8%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.093mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +105.9%
Contains more FatsFats +1739.3%
Contains more OtherOther +497.6%
Contains more CarbsCarbs +30.2%
~equal in Water ~68.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated Fat: Sat. Fat 1.948 g
Monounsaturated Fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Rice
Rice
1
32% 37% 32%
Saturated Fat: Sat. Fat 0.077 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated Fat +2323.9%
Contains more Poly. FatPolyunsaturated fat +873.7%
Contains less Sat. FatSaturated Fat -96%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Baked beans Rice
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Baked beans Rice Opinion
Calories 155kcal 130kcal Baked beans
Protein 5.54g 2.69g Baked beans
Fats 5.15g 0.28g Baked beans
Vitamin C 1.1mg 0mg Baked beans
Net carbs 16.13g 27.77g Rice
Carbs 21.63g 28.17g Rice
Cholesterol 5mg 0mg Rice
Magnesium 43mg 12mg Baked beans
Calcium 61mg 10mg Baked beans
Potassium 358mg 35mg Baked beans
Iron 1.99mg 1.2mg Baked beans
Sugar 0.05g Baked beans
Fiber 5.5g 0.4g Baked beans
Copper 0.159mg 0.069mg Baked beans
Zinc 0.73mg 0.49mg Baked beans
Phosphorus 109mg 43mg Baked beans
Sodium 422mg 1mg Rice
Vitamin E 0.04mg Rice
Manganese 0.255mg 0.472mg Rice
Selenium 5.7µg 7.5µg Rice
Vitamin B1 0.136mg 0.163mg Rice
Vitamin B2 0.049mg 0.013mg Baked beans
Vitamin B3 0.408mg 1.476mg Rice
Vitamin B5 0.155mg 0.39mg Rice
Vitamin B6 0.09mg 0.093mg Rice
Folate 48µg 58µg Rice
Choline 2.1mg Rice
Saturated Fat 1.948g 0.077g Rice
Monounsaturated Fat 2.133g 0.088g Baked beans
Polyunsaturated fat 0.74g 0.076g Baked beans
Tryptophan 0.067mg 0.031mg Baked beans
Threonine 0.228mg 0.096mg Baked beans
Isoleucine 0.242mg 0.116mg Baked beans
Leucine 0.428mg 0.222mg Baked beans
Lysine 0.379mg 0.097mg Baked beans
Methionine 0.086mg 0.063mg Baked beans
Phenylalanine 0.287mg 0.144mg Baked beans
Valine 0.282mg 0.164mg Baked beans
Histidine 0.153mg 0.063mg Baked beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans Rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
Baked beans
12%
Rice
Minerals Daily Need Coverage Score
39%
Baked beans
22%
Rice

Comparison summary

Which food is lower in Cholesterol?
Rice
Rice is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 421mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 1.871g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $0.8)
Which food is richer in vitamins?
Rice
Rice is relatively richer in vitamins
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Baked beans
Baked beans is relatively richer in minerals

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.