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Baked beans vs Rice - In-Depth Nutrition Comparison

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Significant differences between Baked beans and Rice

  • Baked beans have more Iron, Fiber, Folate, Copper, Vitamin B1, Potassium, and Phosphorus, however Rice is richer in Manganese.
  • Baked beans covers your daily Iron needs 22% more than Rice.
  • Rice has 422 times less Sodium than Baked beans. Baked beans have 422mg of Sodium, while Rice has 1mg.

Specific food types used in this comparison are Beans, baked, home prepared and Rice, white, long-grain, regular, unenriched, cooked without salt.

Infographic

Baked beans vs 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
Baked beans
Baked beans
7
:
1
Rice
Rice
Contains more Calcium +510%
Contains more Iron +895%
Contains more Magnesium +258.3%
Contains more Phosphorus +153.5%
Contains more Potassium +922.9%
Contains more Zinc +49%
Contains more Copper +130.4%
Contains less Sodium -99.8%
Baked beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 19% 75% 31% 47% 32% 56% 20% 53%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 8% 9% 19% 4% 1% 14% 24%
Contains more Calcium +510%
Contains more Iron +895%
Contains more Magnesium +258.3%
Contains more Phosphorus +153.5%
Contains more Potassium +922.9%
Contains more Zinc +49%
Contains more Copper +130.4%
Contains less Sodium -99.8%

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
Baked beans
Baked beans
5
:
4
Rice
Rice
Contains more Vitamin C +∞%
Contains more Vitamin B1 +580%
Contains more Vitamin B2 +276.9%
Contains more Folate +1500%
Contains more Vitamin B5 +151.6%
Equal in Vitamin B3 - 0.4
Equal in Vitamin B6 - 0.093
Baked beans
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%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 5% 3% 8% 24% 22% 3% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +580%
Contains more Vitamin B2 +276.9%
Contains more Folate +1500%
Contains more Vitamin B5 +151.6%
Equal in Vitamin B3 - 0.4
Equal in Vitamin B6 - 0.093

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Baked beans
Baked beans
3
:
2
Rice
Rice
Contains more Protein +105.9%
Contains more Fats +1739.3%
Contains more Other +497.6%
Contains more Carbs +30.2%
Equal in Water - 68.44
Baked beans
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
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Protein +105.9%
Contains more Fats +1739.3%
Contains more Other +497.6%
Contains more Carbs +30.2%
Equal in Water - 68.44

Fat Type Comparison

Fat type breakdown side-by-side comparison
Baked beans
Baked beans
2
:
1
Rice
Rice
Contains more Monounsaturated Fat +2323.9%
Contains more Polyunsaturated fat +873.7%
Contains less Saturated Fat -96%
Baked beans
40% 44% 15%
Saturated Fat: 1.948 g
Monounsaturated Fat: 2.133 g
Polyunsaturated fat: 0.74 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +2323.9%
Contains more Polyunsaturated fat +873.7%
Contains less Saturated Fat -96%

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 Rice
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Baked beans Rice Opinion
Net carbs 16.13g 27.77g Rice
Protein 5.54g 2.69g Baked beans
Fats 5.15g 0.28g Baked beans
Carbs 21.63g 28.17g Rice
Calories 155kcal 130kcal Baked beans
Sugar 0.05g Baked beans
Fiber 5.5g 0.4g Baked beans
Calcium 61mg 10mg Baked beans
Iron 1.99mg 0.2mg Baked beans
Magnesium 43mg 12mg Baked beans
Phosphorus 109mg 43mg Baked beans
Potassium 358mg 35mg Baked beans
Sodium 422mg 1mg Rice
Zinc 0.73mg 0.49mg Baked beans
Copper 0.159mg 0.069mg Baked beans
Vitamin E 0.04mg Rice
Vitamin C 1.1mg 0mg Baked beans
Vitamin B1 0.136mg 0.02mg Baked beans
Vitamin B2 0.049mg 0.013mg Baked beans
Vitamin B3 0.408mg 0.4mg Baked beans
Vitamin B5 0.155mg 0.39mg Rice
Vitamin B6 0.09mg 0.093mg Rice
Folate 48µg 3µg Baked beans
Tryptophan 0.067mg 0.031mg Baked beans
Threonine 0.228mg 0.096mg Baked beans
Isoleucine 0.242mg 0.116mg Baked beans
Leucine 0.428mg 0.222mg Baked beans
Lysine 0.379mg 0.097mg Baked beans
Methionine 0.086mg 0.063mg Baked beans
Phenylalanine 0.287mg 0.144mg Baked beans
Valine 0.282mg 0.164mg Baked beans
Histidine 0.153mg 0.063mg Baked beans
Cholesterol 5mg 0mg Rice
Saturated Fat 1.948g 0.077g Rice
Monounsaturated Fat 2.133g 0.088g Baked beans
Polyunsaturated fat 0.74g 0.076g Baked beans

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
10%
Baked beans
5%
Rice
Minerals Daily Need Coverage Score
41%
Baked beans
10%
Rice

Comparison summary

Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 421mg)
Which food is lower in Cholesterol?
Rice
Rice is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 1.871g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $0.8)
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Baked beans
Baked beans is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169757/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.