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Green bean vs. Brown rice — In-Depth Nutrition Comparison

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Significant differences between Green bean and Brown rice

  • Green bean has more Vitamin K, Vitamin C, Fiber, and Folate, however, Brown rice is richer in Manganese, Vitamin B3, Phosphorus, Selenium, Vitamin B1, and Vitamin B5.
  • Green bean covers your daily Vitamin K needs 40% more than Brown rice.

Specific food types used in this comparison are Beans, snap, green, cooked, boiled, drained, without salt and Rice, brown, long-grain, cooked.

Infographic

Green 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +1366.7%
Contains more Iron +16.1%
Contains more Potassium +69.8%
Contains less Sodium -75%
Contains more Magnesium +116.7%
Contains more Phosphorus +255.2%
Contains more Zinc +184%
Contains more Copper +86%
Contains more Manganese +241.8%
Contains more Selenium +2800%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +1366.7%
Contains more Iron +16.1%
Contains more Potassium +69.8%
Contains less Sodium -75%
Contains more Magnesium +116.7%
Contains more Phosphorus +255.2%
Contains more Zinc +184%
Contains more Copper +86%
Contains more Manganese +241.8%
Contains more Selenium +2800%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +170.6%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +40.6%
Contains more Folate +266.7%
Contains more Vitamin K +23850%
Contains more Vitamin B1 +140.5%
Contains more Vitamin B3 +317.1%
Contains more Vitamin B5 +413.5%
Contains more Vitamin B6 +119.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
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 E +170.6%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +40.6%
Contains more Folate +266.7%
Contains more Vitamin K +23850%
Contains more Vitamin B1 +140.5%
Contains more Vitamin B3 +317.1%
Contains more Vitamin B5 +413.5%
Contains more Vitamin B6 +119.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +27%
Contains more Other +65.9%
Contains more Protein +45%
Contains more Fats +246.4%
Contains more Carbs +224.6%
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Water +27%
Contains more Other +65.9%
Contains more Protein +45%
Contains more Fats +246.4%
Contains more Carbs +224.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -75.4%
Contains more Monounsaturated Fat +3254.5%
Contains more Polyunsaturated fat +152.4%
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -75.4%
Contains more Monounsaturated Fat +3254.5%
Contains more Polyunsaturated fat +152.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Green bean Brown rice
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Green bean Brown rice Opinion
Net carbs 4.68g 23.98g Brown rice
Protein 1.89g 2.74g Brown rice
Fats 0.28g 0.97g Brown rice
Carbs 7.88g 25.58g Brown rice
Calories 35kcal 123kcal Brown rice
Starch 24.79g Brown rice
Sugar 3.63g 0.24g Brown rice
Fiber 3.2g 1.6g Green bean
Calcium 44mg 3mg Green bean
Iron 0.65mg 0.56mg Green bean
Magnesium 18mg 39mg Brown rice
Phosphorus 29mg 103mg Brown rice
Potassium 146mg 86mg Green bean
Sodium 1mg 4mg Green bean
Zinc 0.25mg 0.71mg Brown rice
Copper 0.057mg 0.106mg Brown rice
Manganese 0.285mg 0.974mg Brown rice
Selenium 0.2µg 5.8µg Brown rice
Vitamin A 633IU 0IU Green bean
Vitamin A RAE 32µg 0µg Green bean
Vitamin E 0.46mg 0.17mg Green bean
Vitamin C 9.7mg 0mg Green bean
Vitamin B1 0.074mg 0.178mg Brown rice
Vitamin B2 0.097mg 0.069mg Green bean
Vitamin B3 0.614mg 2.561mg Brown rice
Vitamin B5 0.074mg 0.38mg Brown rice
Vitamin B6 0.056mg 0.123mg Brown rice
Folate 33µg 9µg Green bean
Vitamin K 47.9µg 0.2µg Green bean
Tryptophan 0.02mg 0.033mg Brown rice
Threonine 0.082mg 0.095mg Brown rice
Isoleucine 0.069mg 0.109mg Brown rice
Leucine 0.116mg 0.214mg Brown rice
Lysine 0.091mg 0.099mg Brown rice
Methionine 0.023mg 0.058mg Brown rice
Phenylalanine 0.069mg 0.133mg Brown rice
Valine 0.093mg 0.151mg Brown rice
Histidine 0.035mg 0.066mg Brown rice
Saturated Fat 0.064g 0.26g Green bean
Monounsaturated Fat 0.011g 0.369g Brown rice
Polyunsaturated fat 0.145g 0.366g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean Brown rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
24%
Green bean
14%
Brown rice
Minerals Daily Need Coverage Score
14%
Green bean
32%
Brown rice

Comparison summary

Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.196g)
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 lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 3.39g)
Which food is richer in minerals?
Brown rice
Brown rice is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.