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  6. Green beans vs. Rice

Green beans vs. Rice — In-Depth Nutrition Comparison

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How are green beans and rice different?

  • Green beans are richer in vitamin K, vitamin A, fiber, vitamin C, folate, vitamin B2, and iron, while rice is higher in selenium, manganese, and vitamin B5.
  • Green beans cover your daily need for vitamin K, 40% more than rice.
  • Rice has a higher glycemic index (60) than green beans (20).

Beans, snap, green, cooked, boiled, drained, without salt and Rice, white, long-grain, regular, unenriched, cooked without salt types were used in this article.

Infographic

Green 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Rice
Rice
5
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 +50%
Contains more CalciumCalcium +340%
Contains more PotassiumPotassium +317.1%
Contains more IronIron +225%
Contains more CopperCopper +21.1%
Contains more ZincZinc +96%
Contains more PhosphorusPhosphorus +48.3%
Contains more ManganeseManganese +65.6%
Contains more SeleniumSelenium +3650%
~equal in Sodium ~1mg

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%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +1050%
Contains more Vitamin B1Vitamin B1 +270%
Contains more Vitamin B2Vitamin B2 +646.2%
Contains more Vitamin B3Vitamin B3 +53.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1000%
Contains more CholineCholine +704.8%
Contains more Vitamin B5Vitamin B5 +427%
Contains more Vitamin B6Vitamin B6 +66.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Rice DV% diff.
Vitamin K 47.9µg 0µg 40%
Selenium 0.2µg 7.5µg 13%
Fiber 3.2g 0.4g 11%
Vitamin C 9.7mg 0mg 11%
Folate 33µg 3µg 8%
Manganese 0.285mg 0.472mg 8%
Carbs 7.88g 28.17g 7%
Vitamin B5 0.074mg 0.39mg 6%
Vitamin B2 0.097mg 0.013mg 6%
Iron 0.65mg 0.2mg 6%
Calories 35kcal 130kcal 5%
Vitamin B1 0.074mg 0.02mg 5%
Vitamin A 32µg 0µg 4%
Vitamin B6 0.056mg 0.093mg 3%
Choline 16.9mg 2.1mg 3%
Vitamin E 0.46mg 0.04mg 3%
Potassium 146mg 35mg 3%
Calcium 44mg 10mg 3%
Phosphorus 29mg 43mg 2%
Zinc 0.25mg 0.49mg 2%
Protein 1.89g 2.69g 2%
Copper 0.057mg 0.069mg 1%
Vitamin B3 0.614mg 0.4mg 1%
Magnesium 18mg 12mg 1%
Fats 0.28g 0.28g 0%
Net carbs 4.68g 27.77g N/A
Sugar 3.63g 0.05g N/A
Sodium 1mg 1mg 0%
Saturated fat 0.064g 0.077g 0%
Monounsaturated fat 0.011g 0.088g 0%
Polyunsaturated fat 0.145g 0.076g 0%
Tryptophan 0.02mg 0.031mg 0%
Threonine 0.082mg 0.096mg 0%
Isoleucine 0.069mg 0.116mg 0%
Leucine 0.116mg 0.222mg 0%
Lysine 0.091mg 0.097mg 0%
Methionine 0.023mg 0.063mg 0%
Phenylalanine 0.069mg 0.144mg 0%
Valine 0.093mg 0.164mg 0%
Histidine 0.035mg 0.063mg 0%

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
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 WaterWater +30.4%
Contains more OtherOther +73.8%
Contains more ProteinProtein +42.3%
Contains more CarbsCarbs +257.5%
~equal in Fats ~0.28g

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
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 less Sat. FatSaturated fat -16.9%
Contains more Poly. FatPolyunsaturated fat +90.8%
Contains more Mono. FatMonounsaturated fat +700%

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. 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.