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Broad bean vs Arborio rice - In-Depth Nutrition Comparison

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What are the main differences between Broad bean and Arborio rice?

  • Broad bean is richer in Copper, Folate, Vitamin B2, Phosphorus, Manganese, Potassium, Magnesium, and Zinc, yet Arborio rice is richer in Selenium.
  • Broad bean's daily need coverage for Copper is 37% higher.
  • Broad bean has 18 times more Vitamin B2 than Arborio rice. Broad bean has 0.29mg of Vitamin B2, while Arborio rice has 0.016mg.

We used Beans, fava, in pod, raw and Rice, white, short-grain, enriched, cooked types in this comparison.

Infographic

Broad bean vs Arborio 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 +3600%
Contains more Magnesium +312.5%
Contains more Phosphorus +290.9%
Contains more Potassium +1176.9%
Contains more Zinc +150%
Contains more Copper +458.3%
Contains less Sodium -100%
Equal in Iron - 1.46
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 59% 24% 56% 30% 4% 28% 134%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 55% 6% 15% 3% 0% 11% 24%
Contains more Calcium +3600%
Contains more Magnesium +312.5%
Contains more Phosphorus +290.9%
Contains more Potassium +1176.9%
Contains more Zinc +150%
Contains more Copper +458.3%
Contains less Sodium -100%
Equal in Iron - 1.46

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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1712.5%
Contains more Vitamin B3 +50.6%
Contains more Vitamin B6 +76.3%
Contains more Folate +150.8%
Contains more Vitamin B1 +23.3%
Contains more Vitamin B5 +76.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 20% 24% 0% 13% 34% 67% 43% 14% 24% 111% 0% 103%
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% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1712.5%
Contains more Vitamin B3 +50.6%
Contains more Vitamin B6 +76.3%
Contains more Folate +150.8%
Contains more Vitamin B1 +23.3%
Contains more Vitamin B5 +76.4%

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.
Broad bean Arborio rice
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Broad bean Arborio rice Opinion
Net carbs 10.13g 28.73g Arborio rice
Protein 7.92g 2.36g Broad bean
Fats 0.73g 0.19g Broad bean
Carbs 17.63g 28.73g Arborio rice
Calories 88kcal 130kcal Arborio rice
Starch g g
Fructose g g
Sugar 9.21g g Arborio rice
Fiber 7.5g g Broad bean
Calcium 37mg 1mg Broad bean
Iron 1.55mg 1.46mg Broad bean
Magnesium 33mg 8mg Broad bean
Phosphorus 129mg 33mg Broad bean
Potassium 332mg 26mg Broad bean
Sodium 25mg 0mg Arborio rice
Zinc 1mg 0.4mg Broad bean
Copper 0.402mg 0.072mg Broad bean
Vitamin A 333IU 0IU Broad bean
Vitamin E 1.16mg mg Broad bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3.7mg 0mg Broad bean
Vitamin B1 0.133mg 0.164mg Arborio rice
Vitamin B2 0.29mg 0.016mg Broad bean
Vitamin B3 2.249mg 1.493mg Broad bean
Vitamin B5 0.225mg 0.397mg Arborio rice
Vitamin B6 0.104mg 0.059mg Broad bean
Folate 148µg 59µg Broad bean
Vitamin B12 0µg 0µg
Vitamin K 40.9µg µg Broad bean
Tryptophan mg 0.027mg Arborio rice
Threonine mg 0.084mg Arborio rice
Isoleucine mg 0.102mg Arborio rice
Leucine mg 0.195mg Arborio rice
Lysine mg 0.085mg Arborio rice
Methionine mg 0.056mg Arborio rice
Phenylalanine mg 0.126mg Arborio rice
Valine mg 0.144mg Arborio rice
Histidine mg 0.056mg Arborio rice
Cholesterol 0mg 0mg
Trans Fat 0g g Arborio rice
Saturated Fat 0.118g 0.051g Arborio rice
Monounsaturated Fat 0.104g 0.058g Broad bean
Polyunsaturated fat 0.342g 0.05g Broad bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broad bean Arborio 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
37
Broad bean
13
Arborio rice
Mineral Summary Score
43
Broad bean
14
Arborio 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
48%
Broad bean
14%
Arborio rice
Carbohydrates
18%
Broad bean
29%
Arborio rice
Fats
3%
Broad bean
1%
Arborio rice

Comparison summary

Which food is richer in minerals?
Broad bean
Broad bean is relatively richer in minerals
Which food is cheaper?
Broad bean
Broad bean is cheaper (difference - $0.4)
Which food is richer in vitamins?
Broad bean
Broad bean is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 9.21g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.067g)
Which food is lower in glycemic index?
Arborio rice
Arborio rice is lower in glycemic index (difference - 10)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Broad bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.