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 for navy bean raw is 32% higher.
- Navy bean raw has a lower glycemic index (39) than arborio rice (69).
Beans, navy, mature seeds, sprouted, raw and Rice, white, short-grain, enriched, cooked are the varieties used in this article.
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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.
| 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.
| Contains more Vitamin CVitamin C | +∞% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.356mg | 0.072mg | 32% |
| Magnesium | 101mg | 8mg | 22% |
| Vitamin C | 18.8mg | 0mg | 21% |
| Vitamin B1 | 0.39mg | 0.164mg | 19% |
| Folate | 132µg | 59µg | 18% |
| Vitamin B2 | 0.215mg | 0.016mg | 15% |
| Selenium | 0.6µg | 7.5µg | 13% |
| Vitamin B6 | 0.191mg | 0.059mg | 10% |
| Phosphorus | 100mg | 33mg | 10% |
| Vitamin B5 | 0.825mg | 0.397mg | 9% |
| Potassium | 307mg | 26mg | 8% |
| Protein | 6.15g | 2.36g | 8% |
| Iron | 1.93mg | 1.46mg | 6% |
| Carbs | 13.05g | 28.73g | 5% |
| Zinc | 0.89mg | 0.4mg | 4% |
| Calories | 67kcal | 130kcal | 3% |
| Manganese | 0.408mg | 0.357mg | 2% |
| Vitamin B3 | 1.22mg | 1.493mg | 2% |
| Polyunsaturated fat | 0.407g | 0.05g | 2% |
| Sodium | 13mg | 0mg | 1% |
| Calcium | 15mg | 1mg | 1% |
| Fats | 0.7g | 0.19g | 1% |
| Net carbs | 13.05g | 28.73g | N/A |
| Saturated fat | 0.085g | 0.051g | 0% |
| Monounsaturated fat | 0.052g | 0.058g | 0% |
| Tryptophan | 0.064mg | 0.027mg | 0% |
| Threonine | 0.258mg | 0.084mg | 0% |
| Isoleucine | 0.273mg | 0.102mg | 0% |
| Leucine | 0.442mg | 0.195mg | 0% |
| Lysine | 0.35mg | 0.085mg | 0% |
| Methionine | 0.064mg | 0.056mg | 0% |
| Phenylalanine | 0.31mg | 0.126mg | 0% |
| Valine | 0.316mg | 0.144mg | 0% |
| Histidine | 0.172mg | 0.056mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.15 g
Fats:
0.7 g
Carbs:
13.05 g
Water:
79.15 g
Other:
0.95 g
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
Saturated fat:
Sat. Fat
0.085 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.407 g
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% |