Baked beans vs. Brown rice — In-Depth Nutrition Comparison

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Important differences between baked beans and brown rice

Baked beans have more iron, fiber, folate, potassium, copper, and calcium; however, brown rice has more manganese and vitamin B3.
Brown rice's daily need coverage for manganese is 31% more.
Baked beans have 106 times more sodium than brown rice. Baked beans have 422mg of sodium, while brown rice has 4mg.
Brown rice has a higher glycemic index than baked beans.

The food varieties used in the comparison are Beans, baked, home prepared and Rice, brown, long-grain, 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

Brown rice

Contains more CalciumCalcium	+1933.3%
Contains more PotassiumPotassium	+316.3%
Contains more IronIron	+255.4%
Contains more CopperCopper	+50%

Contains less SodiumSodium	-99.1%
Contains more ManganeseManganese	+282%

~equal in Magnesium ~39mg

~equal in Zinc ~0.71mg

~equal in Phosphorus ~103mg

~equal in Selenium ~5.8µg

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

Brown rice

Contains more Vitamin CVitamin C	+∞%
Contains more FolateFolate	+433.3%

Contains more Vitamin B1Vitamin B1	+30.9%
Contains more Vitamin B2Vitamin B2	+40.8%
Contains more Vitamin B3Vitamin B3	+527.7%
Contains more Vitamin B5Vitamin B5	+145.2%
Contains more Vitamin B6Vitamin B6	+36.7%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.255mg	0.974mg	31%
Sodium	422mg	4mg	18%
Iron	1.99mg	0.56mg	18%
Fiber	5.5g	1.6g	16%
Vitamin B3	0.408mg	2.561mg	13%
Folate	48µg	9µg	10%
Starch		24.79g	10%
Saturated fat	1.948g	0.26g	8%
Potassium	358mg	86mg	8%
Fats	5.15g	0.97g	6%
Calcium	61mg	3mg	6%
Protein	5.54g	2.74g	6%
Copper	0.159mg	0.106mg	6%
Vitamin B5	0.155mg	0.38mg	5%
Vitamin B1	0.136mg	0.178mg	4%
Monounsaturated fat	2.133g	0.369g	4%
Vitamin B6	0.09mg	0.123mg	3%
Choline		9.2mg	2%
Vitamin B2	0.049mg	0.069mg	2%
Polyunsaturated fat	0.74g	0.366g	2%
Calories	155kcal	123kcal	2%
Cholesterol	5mg	0mg	2%
Vitamin E		0.17mg	1%
Phosphorus	109mg	103mg	1%
Magnesium	43mg	39mg	1%
Carbs	21.63g	25.58g	1%
Vitamin C	1.1mg	0mg	1%
Net carbs	16.13g	23.98g	N/A
Sugar		0.24g	N/A
Zinc	0.73mg	0.71mg	0%
Selenium	5.7µg	5.8µg	0%
Vitamin K		0.2µg	0%
Tryptophan	0.067mg	0.033mg	0%
Threonine	0.228mg	0.095mg	0%
Isoleucine	0.242mg	0.109mg	0%
Leucine	0.428mg	0.214mg	0%
Lysine	0.379mg	0.099mg	0%
Methionine	0.086mg	0.058mg	0%
Phenylalanine	0.287mg	0.133mg	0%
Valine	0.282mg	0.151mg	0%
Histidine	0.153mg	0.066mg	0%
Omega-3 - ALA		0.011g	N/A
Omega-6 - Linoleic acid		0.355g	N/A