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  6. Green beans vs. Brown rice

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

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Significant differences between green beans and brown rice

  • Green beans have more vitamin K, vitamin A, vitamin C, and fiber; however, brown rice is richer in manganese, vitamin B3, phosphorus, selenium, vitamin B1, and vitamin B5.
  • Green beans cover your daily vitamin K needs 40% more than brown rice.
  • Brown rice has a higher glycemic index. The glycemic index of brown rice is 66, while the glycemic index of green beans is 20.

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

Infographic

Green beans 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +1366.7%
Contains more PotassiumPotassium +69.8%
Contains more IronIron +16.1%
Contains less SodiumSodium -75%
Contains more MagnesiumMagnesium +116.7%
Contains more CopperCopper +86%
Contains more ZincZinc +184%
Contains more PhosphorusPhosphorus +255.2%
Contains more ManganeseManganese +241.8%
Contains more SeleniumSelenium +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.
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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +170.6%
Contains more Vitamin B2Vitamin B2 +40.6%
Contains more Vitamin KVitamin K +23850%
Contains more FolateFolate +266.7%
Contains more CholineCholine +83.7%
Contains more Vitamin B1Vitamin B1 +140.5%
Contains more Vitamin B3Vitamin B3 +317.1%
Contains more Vitamin B5Vitamin B5 +413.5%
Contains more Vitamin B6Vitamin B6 +119.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Brown rice DV% diff.
Vitamin K 47.9µg 0.2µg 40%
Manganese 0.285mg 0.974mg 30%
Vitamin B3 0.614mg 2.561mg 12%
Vitamin C 9.7mg 0mg 11%
Phosphorus 29mg 103mg 11%
Selenium 0.2µg 5.8µg 10%
Starch 24.79g 10%
Vitamin B1 0.074mg 0.178mg 9%
Folate 33µg 9µg 6%
Carbs 7.88g 25.58g 6%
Vitamin B5 0.074mg 0.38mg 6%
Fiber 3.2g 1.6g 6%
Magnesium 18mg 39mg 5%
Vitamin B6 0.056mg 0.123mg 5%
Copper 0.057mg 0.106mg 5%
Vitamin A 32µg 0µg 4%
Calories 35kcal 123kcal 4%
Calcium 44mg 3mg 4%
Zinc 0.25mg 0.71mg 4%
Protein 1.89g 2.74g 2%
Vitamin B2 0.097mg 0.069mg 2%
Potassium 146mg 86mg 2%
Vitamin E 0.46mg 0.17mg 2%
Monounsaturated fat 0.011g 0.369g 1%
Polyunsaturated fat 0.145g 0.366g 1%
Iron 0.65mg 0.56mg 1%
Fats 0.28g 0.97g 1%
Choline 16.9mg 9.2mg 1%
Saturated fat 0.064g 0.26g 1%
Net carbs 4.68g 23.98g N/A
Sugar 3.63g 0.24g N/A
Sodium 1mg 4mg 0%
Tryptophan 0.02mg 0.033mg 0%
Threonine 0.082mg 0.095mg 0%
Isoleucine 0.069mg 0.109mg 0%
Leucine 0.116mg 0.214mg 0%
Lysine 0.091mg 0.099mg 0%
Methionine 0.023mg 0.058mg 0%
Phenylalanine 0.069mg 0.133mg 0%
Valine 0.093mg 0.151mg 0%
Histidine 0.035mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 WaterWater +27%
Contains more OtherOther +65.9%
Contains more ProteinProtein +45%
Contains more FatsFats +246.4%
Contains more CarbsCarbs +224.6%

Fat Type Comparison

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

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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 beans - 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.