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  6. Navy beans vs. Arborio rice

Navy beans vs. Arborio rice — In-Depth Nutrition Comparison

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Differences between Navy beans and Arborio rice

  • Navy beans has more Folate, Phosphorus, Copper, Iron, Magnesium, Potassium, Manganese, Calcium, and Vitamin B1, while Arborio rice has more Selenium.
  • Navy beans's daily need coverage for Folate is 20% higher.
  • Arborio rice contains 69 times less Calcium than Navy beans. Navy beans contains 69mg of Calcium, while Arborio rice contains 1mg.

The food types used in this comparison are Beans, navy, mature seeds, cooked, boiled, without salt and Rice, white, short-grain, enriched, cooked.

Infographic

Navy beans 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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
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 +562.5%
Contains more CalciumCalcium +6800%
Contains more PotassiumPotassium +1396.2%
Contains more IronIron +61.6%
Contains more CopperCopper +191.7%
Contains more ZincZinc +157.5%
Contains more PhosphorusPhosphorus +336.4%
Contains more ManganeseManganese +47.6%
Contains more SeleniumSelenium +158.6%
~equal in Sodium ~0mg

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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +44.5%
Contains more Vitamin B2Vitamin B2 +312.5%
Contains more Vitamin B6Vitamin B6 +133.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +137.3%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +130%
Contains more Vitamin B5Vitamin B5 +49.2%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 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 +248.7%
Contains more FatsFats +226.3%
Contains more OtherOther +578.9%
Contains more CarbsCarbs +10.3%
~equal in Water ~68.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 19% 67%
Saturated Fat: Sat. Fat 0.098 g
Monounsaturated Fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 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 Mono. FatMonounsaturated Fat +144.8%
Contains more Poly. FatPolyunsaturated fat +880%
Contains less Sat. FatSaturated Fat -48%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Navy beans Arborio rice Opinion
Calories 140kcal 130kcal Navy beans
Protein 8.23g 2.36g Navy beans
Fats 0.62g 0.19g Navy beans
Vitamin C 0.9mg 0mg Navy beans
Net carbs 15.55g 28.73g Arborio rice
Carbs 26.05g 28.73g Arborio rice
Magnesium 53mg 8mg Navy beans
Calcium 69mg 1mg Navy beans
Potassium 389mg 26mg Navy beans
Iron 2.36mg 1.46mg Navy beans
Sugar 0.37g Arborio rice
Fiber 10.5g Navy beans
Copper 0.21mg 0.072mg Navy beans
Zinc 1.03mg 0.4mg Navy beans
Starch 15.4g Navy beans
Phosphorus 144mg 33mg Navy beans
Vitamin E 0.01mg Navy beans
Manganese 0.527mg 0.357mg Navy beans
Selenium 2.9µg 7.5µg Arborio rice
Vitamin B1 0.237mg 0.164mg Navy beans
Vitamin B2 0.066mg 0.016mg Navy beans
Vitamin B3 0.649mg 1.493mg Arborio rice
Vitamin B5 0.266mg 0.397mg Arborio rice
Vitamin B6 0.138mg 0.059mg Navy beans
Vitamin K 0.6µg Navy beans
Folate 140µg 59µg Navy beans
Choline 44.7mg Navy beans
Saturated Fat 0.098g 0.051g Arborio rice
Monounsaturated Fat 0.142g 0.058g Navy beans
Polyunsaturated fat 0.49g 0.05g Navy beans
Tryptophan 0.1mg 0.027mg Navy beans
Threonine 0.289mg 0.084mg Navy beans
Isoleucine 0.387mg 0.102mg Navy beans
Leucine 0.7mg 0.195mg Navy beans
Lysine 0.52mg 0.085mg Navy beans
Methionine 0.111mg 0.056mg Navy beans
Phenylalanine 0.471mg 0.126mg Navy beans
Valine 0.504mg 0.144mg Navy beans
Histidine 0.206mg 0.056mg Navy beans
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

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

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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
21%
Navy beans
12%
Arborio rice
Minerals Daily Need Coverage Score
43%
Navy beans
20%
Arborio rice

Comparison summary

Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Navy beans
Navy beans is relatively richer in minerals
Which food is richer in vitamins?
Navy beans
Navy beans is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0.37g)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.047g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $0.3)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)

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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.