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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 have 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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1933.3%
Contains more Iron +255.4%
Contains more Magnesium +10.3%
Contains more Potassium +316.3%
Contains more Copper +50%
Contains less Sodium -99.1%
Equal in Magnesium - 39
Equal in Phosphorus - 103
Equal in Zinc - 0.71
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 19% 75% 31% 47% 32% 56% 20% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Contains more Calcium +1933.3%
Contains more Iron +255.4%
Contains more Magnesium +10.3%
Contains more Potassium +316.3%
Contains more Copper +50%
Contains less Sodium -99.1%
Equal in Magnesium - 39
Equal in Phosphorus - 103
Equal in Zinc - 0.71

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
:
Contains more Vitamin C +∞%
Contains more Folate +433.3%
Contains more Vitamin B1 +30.9%
Contains more Vitamin B2 +40.8%
Contains more Vitamin B3 +527.7%
Contains more Vitamin B5 +145.2%
Contains more Vitamin B6 +36.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 4% 34% 12% 8% 10% 21% 36% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin C +∞%
Contains more Folate +433.3%
Contains more Vitamin B1 +30.9%
Contains more Vitamin B2 +40.8%
Contains more Vitamin B3 +527.7%
Contains more Vitamin B5 +145.2%
Contains more Vitamin B6 +36.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Baked beans Brown rice
Lower in Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 16.13g 23.98g Brown rice
Protein 5.54g 2.74g Baked beans
Fats 5.15g 0.97g Baked beans
Carbs 21.63g 25.58g Brown rice
Calories 155kcal 123kcal Baked beans
Starch g 24.79g Brown rice
Fructose g 0g Brown rice
Sugar g 0.24g Baked beans
Fiber 5.5g 1.6g Baked beans
Calcium 61mg 3mg Baked beans
Iron 1.99mg 0.56mg Baked beans
Magnesium 43mg 39mg Baked beans
Phosphorus 109mg 103mg Baked beans
Potassium 358mg 86mg Baked beans
Sodium 422mg 4mg Brown rice
Zinc 0.73mg 0.71mg Baked beans
Copper 0.159mg 0.106mg Baked beans
Vitamin A 0IU 0IU
Vitamin E mg 0.17mg Brown rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.1mg 0mg Baked beans
Vitamin B1 0.136mg 0.178mg Brown rice
Vitamin B2 0.049mg 0.069mg Brown rice
Vitamin B3 0.408mg 2.561mg Brown rice
Vitamin B5 0.155mg 0.38mg Brown rice
Vitamin B6 0.09mg 0.123mg Brown rice
Folate 48µg 9µg Baked beans
Vitamin B12 0µg 0µg
Vitamin K µg 0.2µg Brown rice
Tryptophan 0.067mg 0.033mg Baked beans
Threonine 0.228mg 0.095mg Baked beans
Isoleucine 0.242mg 0.109mg Baked beans
Leucine 0.428mg 0.214mg Baked beans
Lysine 0.379mg 0.099mg Baked beans
Methionine 0.086mg 0.058mg Baked beans
Phenylalanine 0.287mg 0.133mg Baked beans
Valine 0.282mg 0.151mg Baked beans
Histidine 0.153mg 0.066mg Baked beans
Cholesterol 5mg 0mg Brown rice
Trans Fat 0g 0g
Saturated Fat 1.948g 0.26g Brown rice
Monounsaturated Fat 2.133g 0.369g Baked beans
Polyunsaturated fat 0.74g 0.366g Baked beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans Brown rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
10
Baked beans
14
Brown rice
Mineral Summary Score
41
Baked beans
20
Brown 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 food.
Protein
33%
Baked beans
16%
Brown rice
Carbohydrates
22%
Baked beans
26%
Brown rice
Fats
24%
Baked beans
4%
Brown rice

Comparison summary

Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 418mg)
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 5mg)
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

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