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  6. Navy beans vs. Rice

Navy beans vs. Rice — In-Depth Nutrition Comparison

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Summary of differences between Navy beans and Rice

  • Navy beans has more Fiber, Folate, Copper, Iron, Phosphorus, Potassium, Magnesium, Choline, and Vitamin B1, however, Rice is higher in Selenium.
  • Navy beans covers your daily need of Fiber 40% more than Rice.
  • Navy beans has 21 times more Choline than Rice. While Navy beans has 44.7mg of Choline, Rice has only 2.1mg.

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.

Infographic

Navy beans 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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Rice
Rice
1
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 +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

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%
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 +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 CholineCholine +2028.6%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B3Vitamin B3 +127.4%
Contains more Vitamin B5Vitamin B5 +46.6%
~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
Rice
Rice
2
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 +205.9%
Contains more FatsFats +121.4%
Contains more OtherOther +207.1%
~equal in Carbs ~28.17g
~equal in Water ~68.44g

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
Rice
Rice
1
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 Mono. FatMonounsaturated Fat +61.4%
Contains more Poly. FatPolyunsaturated fat +544.7%
Contains less Sat. FatSaturated Fat -21.4%

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 Rice
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Navy beans Rice Opinion
Calories 140kcal 130kcal Navy beans
Protein 8.23g 2.69g Navy beans
Fats 0.62g 0.28g Navy beans
Vitamin C 0.9mg 0mg Navy beans
Net carbs 15.55g 27.77g Rice
Carbs 26.05g 28.17g Rice
Magnesium 53mg 12mg Navy beans
Calcium 69mg 10mg Navy beans
Potassium 389mg 35mg Navy beans
Iron 2.36mg 1.2mg Navy beans
Sugar 0.37g 0.05g Rice
Fiber 10.5g 0.4g Navy beans
Copper 0.21mg 0.069mg Navy beans
Zinc 1.03mg 0.49mg Navy beans
Starch 15.4g Navy beans
Phosphorus 144mg 43mg Navy beans
Sodium 0mg 1mg Navy beans
Vitamin E 0.01mg 0.04mg Rice
Manganese 0.527mg 0.472mg Navy beans
Selenium 2.9µg 7.5µg Rice
Vitamin B1 0.237mg 0.163mg Navy beans
Vitamin B2 0.066mg 0.013mg Navy beans
Vitamin B3 0.649mg 1.476mg Rice
Vitamin B5 0.266mg 0.39mg Rice
Vitamin B6 0.138mg 0.093mg Navy beans
Vitamin K 0.6µg 0µg Navy beans
Folate 140µg 58µg Navy beans
Choline 44.7mg 2.1mg Navy beans
Saturated Fat 0.098g 0.077g Rice
Monounsaturated Fat 0.142g 0.088g Navy beans
Polyunsaturated fat 0.49g 0.076g Navy beans
Tryptophan 0.1mg 0.031mg Navy beans
Threonine 0.289mg 0.096mg Navy beans
Isoleucine 0.387mg 0.116mg Navy beans
Leucine 0.7mg 0.222mg Navy beans
Lysine 0.52mg 0.097mg Navy beans
Methionine 0.111mg 0.063mg Navy beans
Phenylalanine 0.471mg 0.144mg Navy beans
Valine 0.504mg 0.164mg Navy beans
Histidine 0.206mg 0.063mg 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 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%
Rice
Minerals Daily Need Coverage Score
43%
Navy beans
22%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 0.32g)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.021g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $0.3)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 21)
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

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. 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.