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Navy bean vs Rice - In-Depth Nutrition Comparison

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Differences between Navy bean and Rice

  • Navy bean has more Copper, Magnesium, Vitamin B1, Folate, Vitamin B2, Iron, Vitamin B5, and Phosphorus, while Rice has more Vitamin C, and Selenium.
  • Navy bean's daily need coverage for Copper is 32% higher.
  • Rice contains 17 times less Vitamin B2 than Navy bean. Navy bean contains 0.215mg of Vitamin B2, while Rice contains 0.013mg.

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 vs 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
:
1
Rice
Contains more Iron +60.8%
Contains more Calcium +50%
Contains more Potassium +777.1%
Contains more Magnesium +741.7%
Contains more Copper +415.9%
Contains more Zinc +81.6%
Contains more Phosphorus +132.6%
Contains less Sodium -92.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 73% 5% 28% 73% 119% 25% 43% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Contains more Iron +60.8%
Contains more Calcium +50%
Contains more Potassium +777.1%
Contains more Magnesium +741.7%
Contains more Copper +415.9%
Contains more Zinc +81.6%
Contains more Phosphorus +132.6%
Contains less Sodium -92.3%

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
:
3
Rice
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +139.3%
Contains more Vitamin B2 +1553.8%
Contains more Vitamin B5 +111.5%
Contains more Vitamin B6 +105.4%
Contains more Folate +127.6%
Contains more Vitamin B3 +21%
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% 1% 0% 41% 3% 28% 24% 22% 0% 0% 44%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +139.3%
Contains more Vitamin B2 +1553.8%
Contains more Vitamin B5 +111.5%
Contains more Vitamin B6 +105.4%
Contains more Folate +127.6%
Contains more Vitamin B3 +21%

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
Rice
Mineral Summary Score
45
Navy bean
14
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
16%
Rice
Carbohydrates
13%
Navy bean
28%
Rice
Fats
3%
Navy bean
1%
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 Rice
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean 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 contains less Sodium?
Rice
Rice contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.008g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $0.3)
Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Navy bean
Navy bean is relatively richer in minerals
Which food is richer in vitamins?
Navy bean
Navy bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Navy bean Rice Opinion
Calories 67 130 Rice
Protein 6.15 2.69 Navy bean
Fats 0.7 0.28 Navy bean
Vitamin C 18.8 0 Navy bean
Carbs 13.05 28.17 Rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.93 1.2 Navy bean
Calcium 15 10 Navy bean
Potassium 307 35 Navy bean
Magnesium 101 12 Navy bean
Sugar 0.05 Navy bean
Fiber 0.4 Rice
Copper 0.356 0.069 Navy bean
Zinc 0.89 0.49 Navy bean
Starch
Phosphorus 100 43 Navy bean
Sodium 13 1 Rice
Vitamin A 4 0 Navy bean
Vitamin E 0.04 Rice
Vitamin D 0 0
Vitamin B1 0.39 0.163 Navy bean
Vitamin B2 0.215 0.013 Navy bean
Vitamin B3 1.22 1.476 Rice
Vitamin B5 0.825 0.39 Navy bean
Vitamin B6 0.191 0.093 Navy bean
Vitamin B12 0 0
Vitamin K 0 Rice
Folate 132 58 Navy bean
Trans Fat 0 Rice
Saturated Fat 0.085 0.077 Rice
Monounsaturated Fat 0.052 0.088 Rice
Polyunsaturated fat 0.407 0.076 Navy bean
Tryptophan 0.064 0.031 Navy bean
Threonine 0.258 0.096 Navy bean
Isoleucine 0.273 0.116 Navy bean
Leucine 0.442 0.222 Navy bean
Lysine 0.35 0.097 Navy bean
Methionine 0.064 0.063 Navy bean
Phenylalanine 0.31 0.144 Navy bean
Valine 0.316 0.164 Navy bean
Histidine 0.172 0.063 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. 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.