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 cover 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.
Rice has a higher glycemic index. The glycemic index of rice is 60, while the glycemic index of baked beans is 40.

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

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Baked beans

Rice

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.

Baked beans

Rice

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 ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.093mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fiber	5.5g	0.4g	20%
Sodium	422mg	1mg	18%
Potassium	358mg	35mg	10%
Copper	0.159mg	0.069mg	10%
Iron	1.99mg	1.2mg	10%
Saturated fat	1.948g	0.077g	9%
Manganese	0.255mg	0.472mg	9%
Phosphorus	109mg	43mg	9%
Vitamin B3	0.408mg	1.476mg	7%
Magnesium	43mg	12mg	7%
Fats	5.15g	0.28g	7%
Protein	5.54g	2.69g	6%
Calcium	61mg	10mg	5%
Vitamin B5	0.155mg	0.39mg	5%
Monounsaturated fat	2.133g	0.088g	5%
Polyunsaturated fat	0.74g	0.076g	4%
Folate	48µg	58µg	3%
Vitamin B2	0.049mg	0.013mg	3%
Selenium	5.7µg	7.5µg	3%
Cholesterol	5mg	0mg	2%
Carbs	21.63g	28.17g	2%
Zinc	0.73mg	0.49mg	2%
Vitamin B1	0.136mg	0.163mg	2%
Calories	155kcal	130kcal	1%
Vitamin C	1.1mg	0mg	1%
Net carbs	16.13g	27.77g	N/A
Sugar		0.05g	N/A
Vitamin E		0.04mg	0%
Vitamin B6	0.09mg	0.093mg	0%
Choline		2.1mg	0%
Tryptophan	0.067mg	0.031mg	0%
Threonine	0.228mg	0.096mg	0%
Isoleucine	0.242mg	0.116mg	0%
Leucine	0.428mg	0.222mg	0%
Lysine	0.379mg	0.097mg	0%
Methionine	0.086mg	0.063mg	0%
Phenylalanine	0.287mg	0.144mg	0%
Valine	0.282mg	0.164mg	0%
Histidine	0.153mg	0.063mg	0%