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  6. Navy beans vs. Rice

Navy beans vs. Rice — In-Depth Nutrition Comparison

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Summary of differences between navy beans and rice

  • Navy beans have more fiber, folate, iron, vitamin B1, copper, phosphorus, potassium, magnesium, and choline; however, rice is higher in selenium.
  • Navy beans cover your daily need for fiber, 40% more than rice.
  • Navy beans have 47 times more folate than rice. While navy beans have 140µg of folate, rice has only 3µg.
  • The glycemic index of rice is higher.

These are the specific foods used in this comparison Beans, navy, mature seeds, cooked, boiled, without salt and Rice, white, long-grain, regular, unenriched, cooked without salt.

Infographic

Navy beans 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" 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%
Rice
Rice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 7.5% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +341.7%
Contains more CalciumCalcium +590%
Contains more PotassiumPotassium +1011.4%
Contains more IronIron +1080%
Contains more CopperCopper +204.3%
Contains more ZincZinc +110.2%
Contains more PhosphorusPhosphorus +234.9%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +11.7%
Contains more SeleniumSelenium +158.6%

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%
Rice
Rice
2
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% 0.8% 0% 5% 3% 7.5% 23% 21% 0% 0% 2.3% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1085%
Contains more Vitamin B2Vitamin B2 +407.7%
Contains more Vitamin B3Vitamin B3 +62.3%
Contains more Vitamin B6Vitamin B6 +48.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4566.7%
Contains more CholineCholine +2028.6%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B5Vitamin B5 +46.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy beans Rice DV% diff.
Fiber 10.5g 0.4g 40%
Folate 140µg 3µg 34%
Iron 2.36mg 0.2mg 27%
Vitamin B1 0.237mg 0.02mg 18%
Copper 0.21mg 0.069mg 16%
Phosphorus 144mg 43mg 14%
Protein 8.23g 2.69g 11%
Potassium 389mg 35mg 10%
Magnesium 53mg 12mg 10%
Choline 44.7mg 2.1mg 8%
Selenium 2.9µg 7.5µg 8%
Calcium 69mg 10mg 6%
Starch 15.4g 6%
Zinc 1.03mg 0.49mg 5%
Vitamin B2 0.066mg 0.013mg 4%
Polyunsaturated fat 0.49g 0.076g 3%
Vitamin B6 0.138mg 0.093mg 3%
Vitamin B5 0.266mg 0.39mg 2%
Vitamin B3 0.649mg 0.4mg 2%
Manganese 0.527mg 0.472mg 2%
Vitamin K 0.6µg 0µg 1%
Calories 140kcal 130kcal 1%
Carbs 26.05g 28.17g 1%
Vitamin C 0.9mg 0mg 1%
Fats 0.62g 0.28g 1%
Net carbs 15.55g 27.77g N/A
Sugar 0.37g 0.05g N/A
Sodium 0mg 1mg 0%
Vitamin E 0.01mg 0.04mg 0%
Saturated fat 0.098g 0.077g 0%
Monounsaturated fat 0.142g 0.088g 0%
Tryptophan 0.1mg 0.031mg 0%
Threonine 0.289mg 0.096mg 0%
Isoleucine 0.387mg 0.116mg 0%
Leucine 0.7mg 0.222mg 0%
Lysine 0.52mg 0.097mg 0%
Methionine 0.111mg 0.063mg 0%
Phenylalanine 0.471mg 0.144mg 0%
Valine 0.504mg 0.164mg 0%
Histidine 0.206mg 0.063mg 0%
Omega-3 - ALA 0.177g 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
Rice
Rice
2
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 ProteinProtein +205.9%
Contains more FatsFats +121.4%
Contains more OtherOther +207.1%
~equal in Carbs ~28.17g
~equal in Water ~68.44g

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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +61.4%
Contains more Poly. FatPolyunsaturated fat +544.7%
Contains less Sat. FatSaturated fat -21.4%

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. 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.