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Navy bean vs Brown rice - In-Depth Nutrition Comparison

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Summary of differences between Navy bean and Brown rice

  • Navy bean has more Folate, Copper, Vitamin B1, Iron, Magnesium, Vitamin B2, and Vitamin B5, however Brown rice is higher in Manganese, Vitamin C, and Selenium.
  • Navy bean covers your daily need of Folate 31% more than Brown rice.
  • Navy bean has 3 times more Iron than Brown rice. While Navy bean has 1.93mg of Iron, Brown rice has only 0.56mg.

These are the specific foods used in this comparison Beans, navy, mature seeds, sprouted, raw and Rice, brown, long-grain, cooked.

Infographic

Navy bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +400%
Contains more Iron +244.6%
Contains more Magnesium +159%
Contains more Potassium +257%
Contains more Zinc +25.4%
Contains more Copper +235.8%
Contains less Sodium -69.2%
Equal in Phosphorus - 103
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Contains more Calcium +400%
Contains more Iron +244.6%
Contains more Magnesium +159%
Contains more Potassium +257%
Contains more Zinc +25.4%
Contains more Copper +235.8%
Contains less Sodium -69.2%
Equal in Phosphorus - 103

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
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +119.1%
Contains more Vitamin B2 +211.6%
Contains more Vitamin B5 +117.1%
Contains more Vitamin B6 +55.3%
Contains more Folate +1366.7%
Contains more Vitamin B3 +109.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +119.1%
Contains more Vitamin B2 +211.6%
Contains more Vitamin B5 +117.1%
Contains more Vitamin B6 +55.3%
Contains more Folate +1366.7%
Contains more Vitamin B3 +109.9%

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 Brown rice
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Navy bean Brown rice Opinion
Net carbs 13.05g 23.98g Brown rice
Protein 6.15g 2.74g Navy bean
Fats 0.7g 0.97g Brown rice
Carbs 13.05g 25.58g Brown rice
Calories 67kcal 123kcal Brown rice
Starch g 24.79g Brown rice
Fructose g 0g Brown rice
Sugar g 0.24g Navy bean
Fiber g 1.6g Brown rice
Calcium 15mg 3mg Navy bean
Iron 1.93mg 0.56mg Navy bean
Magnesium 101mg 39mg Navy bean
Phosphorus 100mg 103mg Brown rice
Potassium 307mg 86mg Navy bean
Sodium 13mg 4mg Brown rice
Zinc 0.89mg 0.71mg Navy bean
Copper 0.356mg 0.106mg Navy bean
Vitamin A 4IU 0IU Navy bean
Vitamin E mg 0.17mg Brown rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.8mg 0mg Navy bean
Vitamin B1 0.39mg 0.178mg Navy bean
Vitamin B2 0.215mg 0.069mg Navy bean
Vitamin B3 1.22mg 2.561mg Brown rice
Vitamin B5 0.825mg 0.38mg Navy bean
Vitamin B6 0.191mg 0.123mg Navy bean
Folate 132µg 9µg Navy bean
Vitamin B12 0µg 0µg
Vitamin K µg 0.2µg Brown rice
Tryptophan 0.064mg 0.033mg Navy bean
Threonine 0.258mg 0.095mg Navy bean
Isoleucine 0.273mg 0.109mg Navy bean
Leucine 0.442mg 0.214mg Navy bean
Lysine 0.35mg 0.099mg Navy bean
Methionine 0.064mg 0.058mg Navy bean
Phenylalanine 0.31mg 0.133mg Navy bean
Valine 0.316mg 0.151mg Navy bean
Histidine 0.172mg 0.066mg Navy bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.085g 0.26g Navy bean
Monounsaturated Fat 0.052g 0.369g Brown rice
Polyunsaturated fat 0.407g 0.366g Navy bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean Brown rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
14
Brown rice
Mineral Summary Score
45
Navy bean
20
Brown 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%
Brown rice
Carbohydrates
13%
Navy bean
26%
Brown rice
Fats
3%
Navy bean
4%
Brown rice

Comparison summary

Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.175g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 27)
Which food is cheaper?
Navy bean
Navy bean is cheaper (difference - $0.7)
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 Sodium?
Brown rice
Brown rice contains less Sodium (difference - 9mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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.