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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
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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
Contains more Iron +244.6%
Contains more Calcium +400%
Contains more Potassium +257%
Contains more Magnesium +159%
Contains more Copper +235.8%
Contains more Zinc +25.4%
Contains less Sodium -69.2%
Equal in Phosphorus - 103
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 73% 5% 28% 73% 119% 25% 43% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 8% 28% 36% 20% 45% 1%
Contains more Iron +244.6%
Contains more Calcium +400%
Contains more Potassium +257%
Contains more Magnesium +159%
Contains more Copper +235.8%
Contains more Zinc +25.4%
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 C +∞%
Contains more Vitamin A +∞%
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 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% 4% 0% 45% 16% 49% 23% 29% 0% 1% 7%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean Brown 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 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)

All nutrients comparison - raw data values

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

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.