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Navy bean vs Arborio rice - In-Depth Nutrition Comparison

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How are Navy bean and Arborio rice different?

  • Navy bean is higher in Copper, Magnesium, Vitamin B1, Folate, Vitamin B2, Vitamin B6, Phosphorus, and Vitamin B5, however Arborio rice is richer in Vitamin C, and Selenium.
  • Daily need coverage for Copper from Navy bean is 32% higher.
  • Navy bean contains 13 times more Vitamin B2 than Arborio rice. While Navy bean contains 0.215mg of Vitamin B2, Arborio rice contains only 0.016mg.

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

Infographic

Navy bean vs Arborio rice infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +32.2%
Contains more Calcium +1400%
Contains more Potassium +1080.8%
Contains more Magnesium +1162.5%
Contains more Copper +394.4%
Contains more Zinc +122.5%
Contains more Phosphorus +203%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 73% 5% 28% 73% 119% 25% 43% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 1% 3% 6% 24% 11% 15% 0%
Contains more Iron +32.2%
Contains more Calcium +1400%
Contains more Potassium +1080.8%
Contains more Magnesium +1162.5%
Contains more Copper +394.4%
Contains more Zinc +122.5%
Contains more Phosphorus +203%
Contains less Sodium -100%

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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +137.8%
Contains more Vitamin B2 +1243.8%
Contains more Vitamin B5 +107.8%
Contains more Vitamin B6 +223.7%
Contains more Folate +123.7%
Contains more Vitamin B3 +22.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 1% 0% 0% 98% 50% 23% 50% 45% 0% 0% 99%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 41% 4% 28% 24% 14% 0% 0% 45%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +137.8%
Contains more Vitamin B2 +1243.8%
Contains more Vitamin B5 +107.8%
Contains more Vitamin B6 +223.7%
Contains more Folate +123.7%
Contains more Vitamin B3 +22.4%

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
35
Navy bean
13
Arborio rice
Mineral Summary Score
45
Navy 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
37%
Navy bean
14%
Arborio rice
Carbohydrates
13%
Navy bean
29%
Arborio rice
Fats
3%
Navy bean
1%
Arborio rice

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.
Navy bean 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean Arborio rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Navy bean
Navy bean is relatively richer in minerals
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 30)
Which food is richer in vitamins?
Navy bean
Navy bean 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)

All nutrients comparison - raw data values

Nutrient Navy bean Arborio rice Opinion
Calories 67 130 Arborio rice
Protein 6.15 2.36 Navy bean
Fats 0.7 0.19 Navy bean
Vitamin C 18.8 0 Navy bean
Carbs 13.05 28.73 Arborio rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.93 1.46 Navy bean
Calcium 15 1 Navy bean
Potassium 307 26 Navy bean
Magnesium 101 8 Navy bean
Sugar
Fiber
Copper 0.356 0.072 Navy bean
Zinc 0.89 0.4 Navy bean
Starch
Phosphorus 100 33 Navy bean
Sodium 13 0 Arborio rice
Vitamin A 4 0 Navy bean
Vitamin E
Vitamin D 0 0
Vitamin B1 0.39 0.164 Navy bean
Vitamin B2 0.215 0.016 Navy bean
Vitamin B3 1.22 1.493 Arborio rice
Vitamin B5 0.825 0.397 Navy bean
Vitamin B6 0.191 0.059 Navy bean
Vitamin B12 0 0
Vitamin K
Folate 132 59 Navy bean
Trans Fat 0 Arborio rice
Saturated Fat 0.085 0.051 Arborio rice
Monounsaturated Fat 0.052 0.058 Arborio rice
Polyunsaturated fat 0.407 0.05 Navy bean
Tryptophan 0.064 0.027 Navy bean
Threonine 0.258 0.084 Navy bean
Isoleucine 0.273 0.102 Navy bean
Leucine 0.442 0.195 Navy bean
Lysine 0.35 0.085 Navy bean
Methionine 0.064 0.056 Navy bean
Phenylalanine 0.31 0.126 Navy bean
Valine 0.316 0.144 Navy bean
Histidine 0.172 0.056 Navy bean
Fructose

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. Navy bean - 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.