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Navy bean vs Rice - In-Depth Nutrition Comparison

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Differences between Navy bean and Rice

  • Navy bean has more Folate, Copper, Vitamin B1, Iron, Magnesium, Vitamin C, Vitamin B2, Vitamin B5, and Phosphorus, while Rice has more Selenium.
  • Navy bean's daily need coverage for Folate is 32% higher.

The food types used in this comparison are Beans, navy, mature seeds, sprouted, raw and Rice, white, long-grain, regular, unenriched, cooked without salt.

Infographic

Navy bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Navy bean
Navy bean
7
:
1
Rice
Rice
Contains more Calcium +50%
Contains more Iron +865%
Contains more Magnesium +741.7%
Contains more Phosphorus +132.6%
Contains more Potassium +777.1%
Contains more Zinc +81.6%
Contains more Copper +415.9%
Contains less Sodium -92.3%
Navy bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 8% 9% 19% 4% 1% 14% 24%
Contains more Calcium +50%
Contains more Iron +865%
Contains more Magnesium +741.7%
Contains more Phosphorus +132.6%
Contains more Potassium +777.1%
Contains more Zinc +81.6%
Contains more Copper +415.9%
Contains less Sodium -92.3%

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
Navy bean
Navy bean
8
:
2
Rice
Rice
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1850%
Contains more Vitamin B2 +1553.8%
Contains more Vitamin B3 +205%
Contains more Vitamin B5 +111.5%
Contains more Vitamin B6 +105.4%
Contains more Folate +4300%
Navy bean
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%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 5% 3% 8% 24% 22% 3% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1850%
Contains more Vitamin B2 +1553.8%
Contains more Vitamin B3 +205%
Contains more Vitamin B5 +111.5%
Contains more Vitamin B6 +105.4%
Contains more Folate +4300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy bean
Navy bean
4
:
1
Rice
Rice
Contains more Protein +128.6%
Contains more Fats +150%
Contains more Water +15.6%
Contains more Other +126.2%
Contains more Carbs +115.9%
Navy bean
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Rice
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 Protein +128.6%
Contains more Fats +150%
Contains more Water +15.6%
Contains more Other +126.2%
Contains more Carbs +115.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy bean
Navy bean
1
:
2
Rice
Rice
Contains more Polyunsaturated fat +435.5%
Contains more Monounsaturated Fat +69.2%
Equal in Saturated Fat - 0.077
Navy bean
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Polyunsaturated fat +435.5%
Contains more Monounsaturated Fat +69.2%
Equal in Saturated Fat - 0.077

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

All nutrients comparison - raw data values

Nutrient Navy bean Rice Opinion
Net carbs 13.05g 27.77g Rice
Protein 6.15g 2.69g Navy bean
Fats 0.7g 0.28g Navy bean
Carbs 13.05g 28.17g Rice
Calories 67kcal 130kcal Rice
Sugar 0.05g Navy bean
Fiber 0.4g Rice
Calcium 15mg 10mg Navy bean
Iron 1.93mg 0.2mg Navy bean
Magnesium 101mg 12mg Navy bean
Phosphorus 100mg 43mg Navy bean
Potassium 307mg 35mg Navy bean
Sodium 13mg 1mg Rice
Zinc 0.89mg 0.49mg Navy bean
Copper 0.356mg 0.069mg Navy bean
Vitamin A 4IU 0IU Navy bean
Vitamin E 0.04mg Rice
Vitamin C 18.8mg 0mg Navy bean
Vitamin B1 0.39mg 0.02mg Navy bean
Vitamin B2 0.215mg 0.013mg Navy bean
Vitamin B3 1.22mg 0.4mg Navy bean
Vitamin B5 0.825mg 0.39mg Navy bean
Vitamin B6 0.191mg 0.093mg Navy bean
Folate 132µg 3µg Navy bean
Tryptophan 0.064mg 0.031mg Navy bean
Threonine 0.258mg 0.096mg Navy bean
Isoleucine 0.273mg 0.116mg Navy bean
Leucine 0.442mg 0.222mg Navy bean
Lysine 0.35mg 0.097mg Navy bean
Methionine 0.064mg 0.063mg Navy bean
Phenylalanine 0.31mg 0.144mg Navy bean
Valine 0.316mg 0.164mg Navy bean
Histidine 0.172mg 0.063mg Navy bean
Saturated Fat 0.085g 0.077g Rice
Monounsaturated Fat 0.052g 0.088g Rice
Polyunsaturated fat 0.407g 0.076g Navy bean

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
35%
Navy bean
5%
Rice
Minerals Daily Need Coverage Score
45%
Navy bean
10%
Rice

Comparison summary

Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.008g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $0.3)
Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 21)
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 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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169757/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.