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, protein, and fats; 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Baked beans

Brown rice

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

Contains more Vitamin EVitamin E	+∞%
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%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.255mg	0.974mg	31%
Iron	1.99mg	0.56mg	18%
Sodium	422mg	4mg	18%
Fiber	5.5g	1.6g	16%
Vitamin B3	0.408mg	2.561mg	13%
Starch		24.79g	10%
Folate	48µg	9µg	10%
Potassium	358mg	86mg	8%
Saturated fat	1.948g	0.26g	8%
Protein	5.54g	2.74g	6%
Fats	5.15g	0.97g	6%
Calcium	61mg	3mg	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%
Calories	155kcal	123kcal	2%
Cholesterol	5mg	0mg	2%
Vitamin B2	0.049mg	0.069mg	2%
Choline		9.2mg	2%
Polyunsaturated fat	0.74g	0.366g	2%
Omega-6 (Linoleic acid)		0.355g	2%
Vitamin C	1.1mg	0mg	1%
Carbs	21.63g	25.58g	1%
Magnesium	43mg	39mg	1%
Phosphorus	109mg	103mg	1%
Vitamin E		0.17mg	1%
Omega-3 (ALA)		0.011g	1%
Protein per 100 calories	3.6g	2.2g	N/A
Calories per 10 g protein	280kcal	449kcal	N/A
Weight per 100 calories	65g	81g	N/A
Unsaturated / Saturated Fat ratio	1.5	2.8	N/A
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%