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  6. Baked beans vs. Rice

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 cover 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.
  • Rice has a higher glycemic index. The glycemic index of rice is 60, while the glycemic index of baked beans is 40.

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" 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%
Rice
Rice
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 7.5% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +258.3%
Contains more CalciumCalcium +510%
Contains more PotassiumPotassium +922.9%
Contains more IronIron +895%
Contains more CopperCopper +130.4%
Contains more ZincZinc +49%
Contains more PhosphorusPhosphorus +153.5%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +85.1%
Contains more SeleniumSelenium +31.6%

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%
Rice
Rice
3
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% 0.8% 0% 5% 3% 7.5% 23% 21% 0% 0% 2.3% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +580%
Contains more Vitamin B2Vitamin B2 +276.9%
Contains more FolateFolate +1500%
Contains more Vitamin B5Vitamin B5 +151.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B6 ~0.093mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Baked beans Rice DV% diff.
Iron 1.99mg 0.2mg 22%
Fiber 5.5g 0.4g 20%
Sodium 422mg 1mg 18%
Folate 48µg 3µg 11%
Potassium 358mg 35mg 10%
Copper 0.159mg 0.069mg 10%
Vitamin B1 0.136mg 0.02mg 10%
Phosphorus 109mg 43mg 9%
Manganese 0.255mg 0.472mg 9%
Saturated fat 1.948g 0.077g 9%
Magnesium 43mg 12mg 7%
Fats 5.15g 0.28g 7%
Protein 5.54g 2.69g 6%
Vitamin B5 0.155mg 0.39mg 5%
Monounsaturated fat 2.133g 0.088g 5%
Calcium 61mg 10mg 5%
Polyunsaturated fat 0.74g 0.076g 4%
Selenium 5.7µg 7.5µg 3%
Vitamin B2 0.049mg 0.013mg 3%
Zinc 0.73mg 0.49mg 2%
Cholesterol 5mg 0mg 2%
Carbs 21.63g 28.17g 2%
Calories 155kcal 130kcal 1%
Vitamin C 1.1mg 0mg 1%
Net carbs 16.13g 27.77g N/A
Sugar 0.05g N/A
Vitamin E 0.04mg 0%
Vitamin B3 0.408mg 0.4mg 0%
Vitamin B6 0.09mg 0.093mg 0%
Choline 2.1mg 0%
Tryptophan 0.067mg 0.031mg 0%
Threonine 0.228mg 0.096mg 0%
Isoleucine 0.242mg 0.116mg 0%
Leucine 0.428mg 0.222mg 0%
Lysine 0.379mg 0.097mg 0%
Methionine 0.086mg 0.063mg 0%
Phenylalanine 0.287mg 0.144mg 0%
Valine 0.282mg 0.164mg 0%
Histidine 0.153mg 0.063mg 0%

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
Rice
Rice
2
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 ProteinProtein +105.9%
Contains more FatsFats +1739.3%
Contains more OtherOther +497.6%
Contains more CarbsCarbs +30.2%
~equal in Water ~68.44g

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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +2323.9%
Contains more Poly. FatPolyunsaturated fat +873.7%
Contains less Sat. FatSaturated fat -96%

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. 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.