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  6. Navy bean raw vs. Arborio rice

Navy bean raw vs. Arborio rice — In-Depth Nutrition Comparison

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How are Navy bean raw and Arborio rice different?

  • Navy bean raw is higher in Copper, Magnesium, Vitamin C, Vitamin B1, Folate, Vitamin B2, Vitamin B6, Phosphorus, and Vitamin B5, however, Arborio rice is richer in Selenium.
  • Daily need coverage for Copper from Navy bean raw is 32% higher.

Beans, navy, mature seeds, sprouted, raw and Rice, white, short-grain, enriched, cooked are the varieties used in this article.

Infographic

Navy bean raw 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" 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +1162.5%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +1080.8%
Contains more IronIron +32.2%
Contains more CopperCopper +394.4%
Contains more ZincZinc +122.5%
Contains more PhosphorusPhosphorus +203%
Contains more ManganeseManganese +14.3%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +1150%

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 63% 0.24% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +137.8%
Contains more Vitamin B2Vitamin B2 +1243.8%
Contains more Vitamin B5Vitamin B5 +107.8%
Contains more Vitamin B6Vitamin B6 +223.7%
Contains more FolateFolate +123.7%
Contains more Vitamin B3Vitamin B3 +22.4%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +160.6%
Contains more FatsFats +268.4%
Contains more WaterWater +15.5%
Contains more OtherOther +400%
Contains more CarbsCarbs +120.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated Fat: Sat. Fat 0.085 g
Monounsaturated Fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
32% 36% 31%
Saturated Fat: Sat. Fat 0.051 g
Monounsaturated Fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Poly. FatPolyunsaturated fat +714%
Contains less Sat. FatSaturated Fat -40%
Contains more Mono. FatMonounsaturated Fat +11.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy bean raw Arborio rice
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Navy bean raw Arborio rice Opinion
Calories 67kcal 130kcal Arborio rice
Protein 6.15g 2.36g Navy bean raw
Fats 0.7g 0.19g Navy bean raw
Vitamin C 18.8mg 0mg Navy bean raw
Net carbs 13.05g 28.73g Arborio rice
Carbs 13.05g 28.73g Arborio rice
Magnesium 101mg 8mg Navy bean raw
Calcium 15mg 1mg Navy bean raw
Potassium 307mg 26mg Navy bean raw
Iron 1.93mg 1.46mg Navy bean raw
Copper 0.356mg 0.072mg Navy bean raw
Zinc 0.89mg 0.4mg Navy bean raw
Phosphorus 100mg 33mg Navy bean raw
Sodium 13mg 0mg Arborio rice
Vitamin A 4IU 0IU Navy bean raw
Manganese 0.408mg 0.357mg Navy bean raw
Selenium 0.6µg 7.5µg Arborio rice
Vitamin B1 0.39mg 0.164mg Navy bean raw
Vitamin B2 0.215mg 0.016mg Navy bean raw
Vitamin B3 1.22mg 1.493mg Arborio rice
Vitamin B5 0.825mg 0.397mg Navy bean raw
Vitamin B6 0.191mg 0.059mg Navy bean raw
Folate 132µg 59µg Navy bean raw
Saturated Fat 0.085g 0.051g Arborio rice
Monounsaturated Fat 0.052g 0.058g Arborio rice
Polyunsaturated fat 0.407g 0.05g Navy bean raw
Tryptophan 0.064mg 0.027mg Navy bean raw
Threonine 0.258mg 0.084mg Navy bean raw
Isoleucine 0.273mg 0.102mg Navy bean raw
Leucine 0.442mg 0.195mg Navy bean raw
Lysine 0.35mg 0.085mg Navy bean raw
Methionine 0.064mg 0.056mg Navy bean raw
Phenylalanine 0.31mg 0.126mg Navy bean raw
Valine 0.316mg 0.144mg Navy bean raw
Histidine 0.172mg 0.056mg Navy bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean raw Arborio rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Navy bean raw
12%
Arborio rice
Minerals Daily Need Coverage Score
42%
Navy bean raw
20%
Arborio rice

Comparison summary

Which food is richer in minerals?
Navy bean raw
Navy bean raw is relatively richer in minerals
Which food is lower in glycemic index?
Navy bean raw
Navy bean raw is lower in glycemic index (difference - 30)
Which food is richer in vitamins?
Navy bean raw
Navy bean raw is relatively richer in vitamins
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.034g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.