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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 is higher in Fiber, Folate, Iron, Copper, Potassium, Calcium, Choline, and Phosphorus, yet Brown rice is higher in Manganese, and Vitamin B3.
  • Navy beans covers your daily Fiber needs 36% more than Brown rice.
  • Navy beans contains 23 times more Calcium than Brown rice. While Navy beans contains 69mg of Calcium, Brown rice contains only 3mg.

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 ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.069mg
~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
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

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 Brown rice
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy beans Brown 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
13%
Brown rice
Minerals Daily Need Coverage Score
43%
Navy beans
32%
Brown rice

Comparison summary

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 - 4mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.162g)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 27)
Which food is cheaper?
Navy beans
Navy beans is cheaper (difference - $0.7)
Which food is richer in minerals?
Navy beans
Navy beans is relatively richer in minerals
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.13g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.