Navy beans vs. Rice — In-Depth Nutrition Comparison

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Summary of differences between navy beans and rice

Navy beans have more fiber, folate, copper, iron, phosphorus, protein, potassium, magnesium, and choline; however, rice is higher in selenium.
Navy beans cover your daily need for fiber 40% more than rice.
Navy beans have 21 times more choline than rice. While navy beans have 44.7mg of choline, rice has only 2.1mg.
The glycemic index of rice is higher.

These are the specific foods used in this comparison Beans, navy, mature seeds, cooked, boiled, without salt and Rice, white, long-grain, regular, enriched, cooked.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Navy beans

Rice

Contains more MagnesiumMagnesium	+341.7%
Contains more CalciumCalcium	+590%
Contains more PotassiumPotassium	+1011.4%
Contains more IronIron	+96.7%
Contains more CopperCopper	+204.3%
Contains more ZincZinc	+110.2%
Contains more PhosphorusPhosphorus	+234.9%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+11.7%

Contains more SeleniumSelenium

+158.6%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Navy beans

Rice

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+45.4%
Contains more Vitamin B2Vitamin B2	+407.7%
Contains more Vitamin B6Vitamin B6	+48.4%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+141.4%

Contains more Vitamin EVitamin E	+300%
Contains more Vitamin B3Vitamin B3	+127.4%
Contains more Vitamin B5Vitamin B5	+46.6%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fiber	10.5g	0.4g	40%
Folate	140µg	58µg	21%
Copper	0.21mg	0.069mg	16%
Iron	2.36mg	1.2mg	15%
Phosphorus	144mg	43mg	14%
Protein	8.23g	2.69g	11%
Omega-3 (ALA)	0.177g		11%
Magnesium	53mg	12mg	10%
Potassium	389mg	35mg	10%
Selenium	2.9µg	7.5µg	8%
Choline	44.7mg	2.1mg	8%
Calcium	69mg	10mg	6%
Starch	15.4g		6%
Vitamin B1	0.237mg	0.163mg	6%
Zinc	1.03mg	0.49mg	5%
Vitamin B3	0.649mg	1.476mg	5%
Vitamin B2	0.066mg	0.013mg	4%
Vitamin B6	0.138mg	0.093mg	3%
Polyunsaturated fat	0.49g	0.076g	3%
Manganese	0.527mg	0.472mg	2%
Vitamin B5	0.266mg	0.39mg	2%
Calories	140kcal	130kcal	1%
Fats	0.62g	0.28g	1%
Vitamin C	0.9mg	0mg	1%
Carbs	26.05g	28.17g	1%
Vitamin K	0.6µg	0µg	1%
Protein per 100 calories	5.9g	2.1g	N/A
Calories per 10 g protein	170kcal	483kcal	N/A
Weight per 100 calories	71g	77g	N/A
Net carbs	15.55g	27.77g	N/A
Sugar	0.37g	0.05g	N/A
Sodium	0mg	1mg	0%
Vitamin E	0.01mg	0.04mg	0%
Saturated fat	0.098g	0.077g	0%
Monounsaturated fat	0.142g	0.088g	0%
Tryptophan	0.1mg	0.031mg	0%
Threonine	0.289mg	0.096mg	0%
Isoleucine	0.387mg	0.116mg	0%
Leucine	0.7mg	0.222mg	0%
Lysine	0.52mg	0.097mg	0%
Methionine	0.111mg	0.063mg	0%
Phenylalanine	0.471mg	0.144mg	0%
Valine	0.504mg	0.164mg	0%
Histidine	0.206mg	0.063mg	0%