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  6. Baked beans vs. Brown rice

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.

Infographic

Baked beans vs Brown 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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.
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%
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +102.2%
Contains more FatsFats +430.9%
Contains more OtherOther +470.5%
Contains more CarbsCarbs +18.3%
~equal in Water ~70.27g

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +478%
Contains more Poly. FatPolyunsaturated fat +102.2%
Contains less Sat. FatSaturated fat -86.7%

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 Brown rice
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Baked beans Brown rice 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans Brown 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
13%
Brown rice
Minerals Daily Need Coverage Score
39%
Baked beans
32%
Brown rice

Comparison summary

Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 418mg)
Which food is lower in Saturated fat?
Brown rice
Brown rice is lower in Saturated fat (difference - 1.688g)
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 26)
Which food is cheaper?
Baked beans
Baked beans is cheaper (difference - $0.2)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.