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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +510%
Contains more Iron +65.8%
Contains more Magnesium +258.3%
Contains more Phosphorus +153.5%
Contains more Potassium +922.9%
Contains more Zinc +49%
Contains more Copper +130.4%
Contains less Sodium -99.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 19% 75% 31% 47% 32% 56% 20% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
Contains more Calcium +510%
Contains more Iron +65.8%
Contains more Magnesium +258.3%
Contains more Phosphorus +153.5%
Contains more Potassium +922.9%
Contains more Zinc +49%
Contains more Copper +130.4%
Contains less Sodium -99.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Rice
Contains more Vitamin C +∞%
Contains more Vitamin B2 +276.9%
Contains more Vitamin B1 +19.9%
Contains more Vitamin B3 +261.8%
Contains more Vitamin B5 +151.6%
Contains more Folate +20.8%
Equal in Vitamin B6 - 0.093
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 4% 34% 12% 8% 10% 21% 36% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +276.9%
Contains more Vitamin B1 +19.9%
Contains more Vitamin B3 +261.8%
Contains more Vitamin B5 +151.6%
Contains more Folate +20.8%
Equal in Vitamin B6 - 0.093

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Baked beans Rice
Lower in Sodium ok
Lower in Cholesterol 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
Net carbs 16.13g 27.77g Rice
Protein 5.54g 2.69g Baked beans
Fats 5.15g 0.28g Baked beans
Carbs 21.63g 28.17g Rice
Calories 155kcal 130kcal Baked beans
Starch g g
Fructose g g
Sugar g 0.05g Baked beans
Fiber 5.5g 0.4g Baked beans
Calcium 61mg 10mg Baked beans
Iron 1.99mg 1.2mg Baked beans
Magnesium 43mg 12mg Baked beans
Phosphorus 109mg 43mg Baked beans
Potassium 358mg 35mg Baked beans
Sodium 422mg 1mg Rice
Zinc 0.73mg 0.49mg Baked beans
Copper 0.159mg 0.069mg Baked beans
Vitamin A 0IU 0IU
Vitamin E mg 0.04mg Rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.1mg 0mg Baked beans
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
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Rice
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
Cholesterol 5mg 0mg Rice
Trans Fat 0g g Rice
Saturated Fat 1.948g 0.077g Rice
Monounsaturated Fat 2.133g 0.088g Baked beans
Polyunsaturated fat 0.74g 0.076g Baked beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans Rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
10
Baked beans
13
Rice
Mineral Summary Score
41
Baked beans
14
Rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
33%
Baked beans
16%
Rice
Carbohydrates
22%
Baked beans
28%
Rice
Fats
24%
Baked beans
1%
Rice

Comparison summary

Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 421mg)
Which food is lower in Cholesterol?
Rice
Rice is lower in Cholesterol (difference - 5mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.