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  6. Broad beans vs. Rice

Broad beans vs. Rice — In-Depth Nutrition Comparison

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The main differences between broad beans and rice

  • Broad beans are richer in vitamin C, iron, folate, fiber, vitamin B1, and vitamin B2, yet rice is richer in selenium, manganese, vitamin B5, and carbs.
  • Daily need coverage for vitamin C for broad beans is 22% higher.
  • Broad beans contain 19 times more folate than rice. Broad beans contain 58µg of folate, while rice contains 3µg.
  • Rice has a lower glycemic index than broad beans.

Food types used in this article are Broadbeans, immature seeds, cooked, boiled, drained, without salt and Rice, white, long-grain, regular, unenriched, cooked without salt.

Infographic

Broad beans vs Rice infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 5.4% 17% 56% 20% 13% 31% 5.3% 34% 5.5%
Rice
Rice
4
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 +158.3%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +451.4%
Contains more IronIron +650%
Contains more PhosphorusPhosphorus +69.8%
Contains more CopperCopper +15%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +80.8%
Contains more SeleniumSelenium +650%
~equal in Zinc ~0.49mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 66% 0% 4.7% 0% 32% 21% 23% 4% 6.7% 0% 0% 44%
Rice
Rice
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.8% 5% 3% 7.5% 23% 21% 0% 0% 2.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +540%
Contains more Vitamin B2Vitamin B2 +592.3%
Contains more Vitamin B3Vitamin B3 +200%
Contains more FolateFolate +1833.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +490.9%
Contains more Vitamin B6Vitamin B6 +220.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Broad beans Rice DV% diff.
Vitamin C 19.8mg 0mg 22%
Iron 1.5mg 0.2mg 16%
Folate 58µg 3µg 14%
Fiber 3.6g 0.4g 13%
Selenium 1µg 7.5µg 12%
Manganese 0.261mg 0.472mg 9%
Vitamin B1 0.128mg 0.02mg 9%
Carbs 10.1g 28.17g 6%
Vitamin B2 0.09mg 0.013mg 6%
Vitamin B5 0.066mg 0.39mg 6%
Magnesium 31mg 12mg 5%
Potassium 193mg 35mg 5%
Vitamin B3 1.2mg 0.4mg 5%
Vitamin B6 0.029mg 0.093mg 5%
Protein 4.8g 2.69g 4%
Phosphorus 73mg 43mg 4%
Calories 62kcal 130kcal 3%
Sodium 41mg 1mg 2%
Vitamin A 14µg 0µg 2%
Polyunsaturated fat 0.303g 0.076g 2%
Calcium 18mg 10mg 1%
Copper 0.06mg 0.069mg 1%
Protein per 100 calories 7.7g 2.1g N/A
Calories per 10 g protein 129kcal 483kcal N/A
Weight per 100 calories 161g 77g N/A
Fats 0.5g 0.28g 0%
Net carbs 6.5g 27.77g N/A
Sugar 0.05g N/A
Zinc 0.47mg 0.49mg 0%
Vitamin E 0.04mg 0%
Choline 2.1mg 0%
Saturated fat 0.142g 0.077g 0%
Monounsaturated fat 0.02g 0.088g 0%
Tryptophan 0.048mg 0.031mg 0%
Threonine 0.178mg 0.096mg 0%
Isoleucine 0.215mg 0.116mg 0%
Leucine 0.37mg 0.222mg 0%
Lysine 0.313mg 0.097mg 0%
Methionine 0.037mg 0.063mg 0%
Phenylalanine 0.195mg 0.144mg 0%
Valine 0.235mg 0.164mg 0%
Histidine 0.115mg 0.063mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
Rice
Rice
1
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 +78.4%
Contains more FatsFats +78.6%
Contains more WaterWater +22.3%
Contains more CarbsCarbs +178.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 4% 65%
Saturated fat: Sat. Fat 0.142 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.303 g
Rice
Rice
2
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 Poly. FatPolyunsaturated fat +298.7%
Contains less Sat. FatSaturated fat -45.8%
Contains more Mono. FatMonounsaturated fat +340%

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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.