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  6. Navy beans vs. Brown rice

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

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A recap on differences between navy beans and brown rice

  • Navy beans are higher in fiber, folate, iron, copper, potassium, calcium, choline, and phosphorus, yet brown rice is higher in manganese and vitamin B3.
  • Navy beans cover your daily fiber needs 36% more than brown rice.
  • Navy beans contain 23 times more calcium than brown rice. While navy beans contain 69mg of calcium, brown rice contains only 3mg.
  • The glycemic index of navy beans is lower.

Food varieties used in this article are Beans, navy, mature seeds, cooked, boiled, without salt and Rice, brown, long-grain, cooked.

Infographic

Navy beans vs Brown 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +35.9%
Contains more CalciumCalcium +2200%
Contains more PotassiumPotassium +352.3%
Contains more IronIron +321.4%
Contains more CopperCopper +98.1%
Contains more ZincZinc +45.1%
Contains more PhosphorusPhosphorus +39.8%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +84.8%
Contains more SeleniumSelenium +100%

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +33.1%
Contains more Vitamin B6Vitamin B6 +12.2%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +1455.6%
Contains more CholineCholine +385.9%
Contains more Vitamin EVitamin E +1600%
Contains more Vitamin B3Vitamin B3 +294.6%
Contains more Vitamin B5Vitamin B5 +42.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.069mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy beans Brown rice DV% diff.
Fiber 10.5g 1.6g 36%
Folate 140µg 9µg 33%
Iron 2.36mg 0.56mg 23%
Manganese 0.527mg 0.974mg 19%
Vitamin B3 0.649mg 2.561mg 12%
Copper 0.21mg 0.106mg 12%
Protein 8.23g 2.74g 11%
Potassium 389mg 86mg 9%
Calcium 69mg 3mg 7%
Choline 44.7mg 9.2mg 6%
Phosphorus 144mg 103mg 6%
Selenium 2.9µg 5.8µg 5%
Vitamin B1 0.237mg 0.178mg 5%
Starch 15.4g 24.79g 4%
Magnesium 53mg 39mg 3%
Zinc 1.03mg 0.71mg 3%
Vitamin B5 0.266mg 0.38mg 2%
Polyunsaturated fat 0.49g 0.366g 1%
Vitamin B6 0.138mg 0.123mg 1%
Calories 140kcal 123kcal 1%
Vitamin E 0.01mg 0.17mg 1%
Monounsaturated fat 0.142g 0.369g 1%
Vitamin C 0.9mg 0mg 1%
Fats 0.62g 0.97g 1%
Saturated fat 0.098g 0.26g 1%
Carbs 26.05g 25.58g 0%
Net carbs 15.55g 23.98g N/A
Sugar 0.37g 0.24g N/A
Sodium 0mg 4mg 0%
Vitamin B2 0.066mg 0.069mg 0%
Vitamin K 0.6µg 0.2µg 0%
Tryptophan 0.1mg 0.033mg 0%
Threonine 0.289mg 0.095mg 0%
Isoleucine 0.387mg 0.109mg 0%
Leucine 0.7mg 0.214mg 0%
Lysine 0.52mg 0.099mg 0%
Methionine 0.111mg 0.058mg 0%
Phenylalanine 0.471mg 0.133mg 0%
Valine 0.504mg 0.151mg 0%
Histidine 0.206mg 0.066mg 0%
Omega-3 - ALA 0.177g 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +200.4%
Contains more OtherOther +193.2%
Contains more FatsFats +56.5%
Contains more WaterWater +10.1%
~equal in Carbs ~25.58g

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -62.3%
Contains more Poly. FatPolyunsaturated fat +33.9%
Contains more Mono. FatMonounsaturated fat +159.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98% 2%
Starch: 15.4 g
Sucrose: 0.37 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +54.2%
Contains more StarchStarch +61%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.