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Green bean vs Brown rice - In-Depth Nutrition Comparison

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How are Green bean and Brown rice different?

  • Green bean is higher in Vitamin K, Folate, and Iron, however Brown rice is richer in Manganese, Vitamin C, Vitamin B3, Selenium, Phosphorus, and Vitamin B1.
  • Daily need coverage for Vitamin K from Green bean is 36% higher.
  • Green bean contains 4 times more Folate than Brown rice. While Green bean contains 33µg of Folate, Brown rice contains only 9µg.

Beans, snap, green, raw and Rice, brown, long-grain, cooked are the varieties used in this article.

Infographic

Green 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 +83.9%
Contains more Calcium +1133.3%
Contains more Potassium +145.3%
Contains more Magnesium +56%
Contains more Copper +53.6%
Contains more Zinc +195.8%
Contains more Phosphorus +171.1%
Contains less Sodium -33.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 19% 18% 24% 7% 17% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 8% 28% 36% 20% 45% 1%
Contains more Iron +83.9%
Contains more Calcium +1133.3%
Contains more Potassium +145.3%
Contains more Magnesium +56%
Contains more Copper +53.6%
Contains more Zinc +195.8%
Contains more Phosphorus +171.1%
Contains less Sodium -33.3%

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
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +141.2%
Contains more Vitamin B2 +50.7%
Contains more Vitamin B6 +14.6%
Contains more Vitamin K +21400%
Contains more Folate +266.7%
Contains more Vitamin B1 +117.1%
Contains more Vitamin B3 +248.9%
Contains more Vitamin B5 +68.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 41% 42% 9% 0% 21% 24% 14% 14% 33% 0% 108% 25%
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 E +141.2%
Contains more Vitamin B2 +50.7%
Contains more Vitamin B6 +14.6%
Contains more Vitamin K +21400%
Contains more Folate +266.7%
Contains more Vitamin B1 +117.1%
Contains more Vitamin B3 +248.9%
Contains more Vitamin B5 +68.9%

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
27
Green bean
14
Brown rice
Mineral Summary Score
17
Green 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
11%
Green bean
16%
Brown rice
Carbohydrates
7%
Green bean
26%
Brown rice
Fats
1%
Green 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.
Green bean Brown rice
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green 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 Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.21g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 46)
Which food is cheaper?
Green bean
Green bean is cheaper (difference - $0.2)
Which food is richer in vitamins?
Green bean
Green bean is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 3.02g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 2mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Green bean Brown rice Opinion
Calories 31 123 Brown rice
Protein 1.83 2.74 Brown rice
Fats 0.22 0.97 Brown rice
Vitamin C 12.2 0 Green bean
Carbs 6.97 25.58 Brown rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.03 0.56 Green bean
Calcium 37 3 Green bean
Potassium 211 86 Green bean
Magnesium 25 39 Brown rice
Sugar 3.26 0.24 Brown rice
Fiber 2.7 1.6 Green bean
Copper 0.069 0.106 Brown rice
Zinc 0.24 0.71 Brown rice
Starch 0.88 24.79 Brown rice
Phosphorus 38 103 Brown rice
Sodium 6 4 Brown rice
Vitamin A 690 0 Green bean
Vitamin E 0.41 0.17 Green bean
Vitamin D 0 0
Vitamin B1 0.082 0.178 Brown rice
Vitamin B2 0.104 0.069 Green bean
Vitamin B3 0.734 2.561 Brown rice
Vitamin B5 0.225 0.38 Brown rice
Vitamin B6 0.141 0.123 Green bean
Vitamin B12 0 0
Vitamin K 43 0.2 Green bean
Folate 33 9 Green bean
Trans Fat 0 0
Saturated Fat 0.05 0.26 Green bean
Monounsaturated Fat 0.01 0.369 Brown rice
Polyunsaturated fat 0.113 0.366 Brown rice
Tryptophan 0.019 0.033 Brown rice
Threonine 0.079 0.095 Brown rice
Isoleucine 0.066 0.109 Brown rice
Leucine 0.112 0.214 Brown rice
Lysine 0.088 0.099 Brown rice
Methionine 0.022 0.058 Brown rice
Phenylalanine 0.067 0.133 Brown rice
Valine 0.09 0.151 Brown rice
Histidine 0.034 0.066 Brown rice
Fructose 1.39 0 Green bean

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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.