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

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

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

All nutrients comparison - raw data values

Nutrient Green bean Brown rice Opinion
Net carbs 4.27g 23.98g Brown rice
Protein 1.83g 2.74g Brown rice
Fats 0.22g 0.97g Brown rice
Carbs 6.97g 25.58g Brown rice
Calories 31kcal 123kcal Brown rice
Starch 0.88g 24.79g Brown rice
Fructose 1.39g 0g Green bean
Sugar 3.26g 0.24g Brown rice
Fiber 2.7g 1.6g Green bean
Calcium 37mg 3mg Green bean
Iron 1.03mg 0.56mg Green bean
Magnesium 25mg 39mg Brown rice
Phosphorus 38mg 103mg Brown rice
Potassium 211mg 86mg Green bean
Sodium 6mg 4mg Brown rice
Zinc 0.24mg 0.71mg Brown rice
Copper 0.069mg 0.106mg Brown rice
Vitamin A 690IU 0IU Green bean
Vitamin E 0.41mg 0.17mg Green bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 12.2mg 0mg Green bean
Vitamin B1 0.082mg 0.178mg Brown rice
Vitamin B2 0.104mg 0.069mg Green bean
Vitamin B3 0.734mg 2.561mg Brown rice
Vitamin B5 0.225mg 0.38mg Brown rice
Vitamin B6 0.141mg 0.123mg Green bean
Folate 33µg 9µg Green bean
Vitamin B12 0µg 0µg
Vitamin K 43µg 0.2µg Green bean
Tryptophan 0.019mg 0.033mg Brown rice
Threonine 0.079mg 0.095mg Brown rice
Isoleucine 0.066mg 0.109mg Brown rice
Leucine 0.112mg 0.214mg Brown rice
Lysine 0.088mg 0.099mg Brown rice
Methionine 0.022mg 0.058mg Brown rice
Phenylalanine 0.067mg 0.133mg Brown rice
Valine 0.09mg 0.151mg Brown rice
Histidine 0.034mg 0.066mg Brown rice
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.05g 0.26g Green bean
Monounsaturated Fat 0.01g 0.369g Brown rice
Polyunsaturated fat 0.113g 0.366g 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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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

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.

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.