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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Rice
Contains more Iron +65.8%
Contains more Calcium +510%
Contains more Potassium +922.9%
Contains more Magnesium +258.3%
Contains more Copper +130.4%
Contains more Zinc +49%
Contains more Phosphorus +153.5%
Contains less Sodium -99.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 19% 32% 31% 53% 20% 47% 56%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Contains more Iron +65.8%
Contains more Calcium +510%
Contains more Potassium +922.9%
Contains more Magnesium +258.3%
Contains more Copper +130.4%
Contains more Zinc +49%
Contains more Phosphorus +153.5%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 0% 0% 0% 34% 12% 8% 10% 21% 0% 0% 36%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 41% 3% 28% 24% 22% 0% 0% 44%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
33%
Baked beans
16%
Rice
Carbohydrates
22%
Baked beans
28%
Rice
Fats
24%
Baked beans
1%
Rice

Comparison summary table

Pay attention at 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 Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok

Which food is preferable in case of diets?

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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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 contains less Sugars?
Baked beans
Baked beans contains less Sugars (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

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Baked beans Rice Opinion
Calories 155 130 Baked beans
Protein 5.54 2.69 Baked beans
Fats 5.15 0.28 Baked beans
Vitamin C 1.1 0 Baked beans
Carbs 21.63 28.17 Rice
Cholesterol 5 0 Rice
Vitamin D 0 0
Iron 1.99 1.2 Baked beans
Calcium 61 10 Baked beans
Potassium 358 35 Baked beans
Magnesium 43 12 Baked beans
Sugars 0.05 Baked beans
Fiber 5.5 0.4 Baked beans
Copper 0.159 0.069 Baked beans
Zinc 0.73 0.49 Baked beans
Starch
Phosphorus 109 43 Baked beans
Sodium 422 1 Rice
Vitamin A 0 0
Vitamin E 0.04 Rice
Vitamin D 0 0
Vitamin B1 0.136 0.163 Rice
Vitamin B2 0.049 0.013 Baked beans
Vitamin B3 0.408 1.476 Rice
Vitamin B5 0.155 0.39 Rice
Vitamin B6 0.09 0.093 Rice
Vitamin B12 0 0
Vitamin K 0 Rice
Folate 48 58 Rice
Trans Fat 0 Rice
Saturated Fat 1.948 0.077 Rice
Monounsaturated Fat 2.133 0.088 Baked beans
Polyunsaturated fat 0.74 0.076 Baked beans
Tryptophan 0.067 0.031 Baked beans
Threonine 0.228 0.096 Baked beans
Isoleucine 0.242 0.116 Baked beans
Leucine 0.428 0.222 Baked beans
Lysine 0.379 0.097 Baked beans
Methionine 0.086 0.063 Baked beans
Phenylalanine 0.287 0.144 Baked beans
Valine 0.282 0.164 Baked beans
Histidine 0.153 0.063 Baked beans
Fructose

References

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