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  6. Broad bean raw vs. Brown rice

Broad bean raw vs. Brown rice — In-Depth Nutrition Comparison

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Significant differences between broad bean raw and brown rice

  • Broad bean raw has more folate, vitamin K, copper, fiber, vitamin B2, iron, potassium, and vitamin A; however, brown rice is richer in manganese and selenium.
  • Broad bean raw covers your daily folate needs 35% more than brown rice.
  • Broad bean raw has a higher glycemic index. The glycemic index of broad bean raw is 79, while the glycemic index of brown rice is 66.

Specific food types used in this comparison are Beans, fava, in pod, raw and Rice, brown, long-grain, cooked.

Infographic

Broad bean raw 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
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 +1133.3%
Contains more PotassiumPotassium +286%
Contains more IronIron +176.8%
Contains more CopperCopper +279.2%
Contains more ZincZinc +40.8%
Contains more PhosphorusPhosphorus +25.2%
Contains more MagnesiumMagnesium +18.2%
Contains less SodiumSodium -84%
Contains more ManganeseManganese +47.4%
Contains more SeleniumSelenium +625%

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 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 Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +582.4%
Contains more Vitamin B2Vitamin B2 +320.3%
Contains more Vitamin KVitamin K +20350%
Contains more FolateFolate +1544.4%
Contains more Vitamin B1Vitamin B1 +33.8%
Contains more Vitamin B3Vitamin B3 +13.9%
Contains more Vitamin B5Vitamin B5 +68.9%
Contains more Vitamin B6Vitamin B6 +18.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad bean raw Brown rice DV% diff.
Folate 148µg 9µg 35%
Vitamin K 40.9µg 0.2µg 34%
Copper 0.402mg 0.106mg 33%
Fiber 7.5g 1.6g 24%
Vitamin B2 0.29mg 0.069mg 17%
Manganese 0.661mg 0.974mg 14%
Iron 1.55mg 0.56mg 12%
Starch 24.79g 10%
Protein 7.92g 2.74g 10%
Selenium 0.8µg 5.8µg 9%
Vitamin E 1.16mg 0.17mg 7%
Potassium 332mg 86mg 7%
Phosphorus 129mg 103mg 4%
Vitamin B1 0.133mg 0.178mg 4%
Vitamin C 3.7mg 0mg 4%
Zinc 1mg 0.71mg 3%
Calcium 37mg 3mg 3%
Carbs 17.63g 25.58g 3%
Vitamin B5 0.225mg 0.38mg 3%
Vitamin B3 2.249mg 2.561mg 2%
Choline 9.2mg 2%
Calories 88kcal 123kcal 2%
Vitamin A 17µg 0µg 2%
Sodium 25mg 4mg 1%
Vitamin B6 0.104mg 0.123mg 1%
Magnesium 33mg 39mg 1%
Saturated fat 0.118g 0.26g 1%
Monounsaturated fat 0.104g 0.369g 1%
Fats 0.73g 0.97g 0%
Net carbs 10.13g 23.98g N/A
Sugar 9.21g 0.24g N/A
Polyunsaturated fat 0.342g 0.366g 0%
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 +189.1%
Contains more OtherOther +154.5%
Contains more FatsFats +32.9%
Contains more CarbsCarbs +45.1%
~equal in Water ~70.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 less Sat. FatSaturated fat -54.6%
Contains more Mono. FatMonounsaturated fat +254.8%
~equal in Polyunsaturated fat ~0.366g

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.