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  6. Navy bean raw vs. Rice

Navy bean raw vs. Rice — In-Depth Nutrition Comparison

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Differences between navy bean raw and rice

  • Navy bean raw has more copper, magnesium, vitamin C, vitamin B1, folate, vitamin B2, iron, vitamin B5, and phosphorus, while rice has more selenium.
  • Navy bean raw's daily need coverage for copper is 32% higher.
  • Navy bean raw has a lower glycemic index. The glycemic index of navy bean raw is 39, while the glycemic index of rice is 60.

The food types used in this comparison are Beans, navy, mature seeds, sprouted, raw and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Navy bean raw vs 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%
Rice
Rice
3
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% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +741.7%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +777.1%
Contains more IronIron +60.8%
Contains more CopperCopper +415.9%
Contains more ZincZinc +81.6%
Contains more PhosphorusPhosphorus +132.6%
Contains less SodiumSodium -92.3%
Contains more ManganeseManganese +15.7%
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% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Rice
Rice
3
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +139.3%
Contains more Vitamin B2Vitamin B2 +1553.8%
Contains more Vitamin B5Vitamin B5 +111.5%
Contains more Vitamin B6Vitamin B6 +105.4%
Contains more FolateFolate +127.6%
Contains more Vitamin B3Vitamin B3 +21%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Rice DV% diff.
Copper 0.356mg 0.069mg 32%
Magnesium 101mg 12mg 21%
Vitamin C 18.8mg 0mg 21%
Vitamin B1 0.39mg 0.163mg 19%
Folate 132µg 58µg 19%
Vitamin B2 0.215mg 0.013mg 16%
Selenium 0.6µg 7.5µg 13%
Vitamin B5 0.825mg 0.39mg 9%
Iron 1.93mg 1.2mg 9%
Vitamin B6 0.191mg 0.093mg 8%
Potassium 307mg 35mg 8%
Phosphorus 100mg 43mg 8%
Protein 6.15g 2.69g 7%
Carbs 13.05g 28.17g 5%
Zinc 0.89mg 0.49mg 4%
Manganese 0.408mg 0.472mg 3%
Calories 67kcal 130kcal 3%
Polyunsaturated fat 0.407g 0.076g 2%
Fiber 0.4g 2%
Vitamin B3 1.22mg 1.476mg 2%
Calcium 15mg 10mg 1%
Fats 0.7g 0.28g 1%
Sodium 13mg 1mg 1%
Net carbs 13.05g 27.77g N/A
Sugar 0.05g N/A
Vitamin E 0.04mg 0%
Choline 2.1mg 0%
Saturated fat 0.085g 0.077g 0%
Monounsaturated fat 0.052g 0.088g 0%
Tryptophan 0.064mg 0.031mg 0%
Threonine 0.258mg 0.096mg 0%
Isoleucine 0.273mg 0.116mg 0%
Leucine 0.442mg 0.222mg 0%
Lysine 0.35mg 0.097mg 0%
Methionine 0.064mg 0.063mg 0%
Phenylalanine 0.31mg 0.144mg 0%
Valine 0.316mg 0.164mg 0%
Histidine 0.172mg 0.063mg 0%

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
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 +128.6%
Contains more FatsFats +150%
Contains more WaterWater +15.6%
Contains more OtherOther +126.2%
Contains more CarbsCarbs +115.9%

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
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 +435.5%
Contains more Mono. FatMonounsaturated fat +69.2%
~equal in Saturated fat ~0.077g

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.