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Green bean vs Rice - In-Depth Nutrition Comparison

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What are the differences between Green bean and Rice?

  • Green bean is higher in Vitamin K, Vitamin C, Iron, Fiber, Folate, Vitamin B2, Potassium, and Vitamin B1, yet Rice is higher in Selenium, and Manganese.
  • Green bean's daily need coverage for Vitamin K is 36% more.

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

Infographic

Green bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Green bean
Green bean
4
:
3
Rice
Rice
Contains more Calcium +270%
Contains more Iron +415%
Contains more Magnesium +108.3%
Contains more Potassium +502.9%
Contains more Phosphorus +13.2%
Contains less Sodium -83.3%
Contains more Zinc +104.2%
Equal in Copper - 0.069
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 18% 17% 19% 1% 7% 24%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 8% 9% 19% 4% 1% 14% 24%
Contains more Calcium +270%
Contains more Iron +415%
Contains more Magnesium +108.3%
Contains more Potassium +502.9%
Contains more Phosphorus +13.2%
Contains less Sodium -83.3%
Contains more Zinc +104.2%
Equal in Copper - 0.069

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
Green bean
Green bean
9
:
1
Rice
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +925%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +310%
Contains more Vitamin B2 +700%
Contains more Vitamin B3 +83.5%
Contains more Vitamin B6 +51.6%
Contains more Folate +1000%
Contains more Vitamin K +∞%
Contains more Vitamin B5 +73.3%
Green bean
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%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 5% 3% 8% 24% 22% 3% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +925%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +310%
Contains more Vitamin B2 +700%
Contains more Vitamin B3 +83.5%
Contains more Vitamin B6 +51.6%
Contains more Folate +1000%
Contains more Vitamin K +∞%
Contains more Vitamin B5 +73.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Green bean
Green bean
2
:
3
Rice
Rice
Contains more Water +32%
Contains more Other +57.1%
Contains more Protein +47%
Contains more Fats +27.3%
Contains more Carbs +304.2%
Green bean
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Rice
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 Water +32%
Contains more Other +57.1%
Contains more Protein +47%
Contains more Fats +27.3%
Contains more Carbs +304.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Green bean
Green bean
2
:
1
Rice
Rice
Contains less Saturated Fat -35.1%
Contains more Polyunsaturated fat +48.7%
Contains more Monounsaturated Fat +780%
Green bean
29% 6% 65%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.113 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains less Saturated Fat -35.1%
Contains more Polyunsaturated fat +48.7%
Contains more Monounsaturated Fat +780%

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 Rice
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Green bean Rice Opinion
Net carbs 4.27g 27.77g Rice
Protein 1.83g 2.69g Rice
Fats 0.22g 0.28g Rice
Carbs 6.97g 28.17g Rice
Calories 31kcal 130kcal Rice
Starch 0.88g Green bean
Fructose 1.39g Green bean
Sugar 3.26g 0.05g Rice
Fiber 2.7g 0.4g Green bean
Calcium 37mg 10mg Green bean
Iron 1.03mg 0.2mg Green bean
Magnesium 25mg 12mg Green bean
Phosphorus 38mg 43mg Rice
Potassium 211mg 35mg Green bean
Sodium 6mg 1mg Rice
Zinc 0.24mg 0.49mg Rice
Copper 0.069mg 0.069mg
Vitamin A 690IU 0IU Green bean
Vitamin A RAE 35µg 0µg Green bean
Vitamin E 0.41mg 0.04mg Green bean
Vitamin C 12.2mg 0mg Green bean
Vitamin B1 0.082mg 0.02mg Green bean
Vitamin B2 0.104mg 0.013mg Green bean
Vitamin B3 0.734mg 0.4mg Green bean
Vitamin B5 0.225mg 0.39mg Rice
Vitamin B6 0.141mg 0.093mg Green bean
Folate 33µg 3µg Green bean
Vitamin K 43µg 0µg Green bean
Tryptophan 0.019mg 0.031mg Rice
Threonine 0.079mg 0.096mg Rice
Isoleucine 0.066mg 0.116mg Rice
Leucine 0.112mg 0.222mg Rice
Lysine 0.088mg 0.097mg Rice
Methionine 0.022mg 0.063mg Rice
Phenylalanine 0.067mg 0.144mg Rice
Valine 0.09mg 0.164mg Rice
Histidine 0.034mg 0.063mg Rice
Saturated Fat 0.05g 0.077g Green bean
Monounsaturated Fat 0.01g 0.088g Rice
Polyunsaturated fat 0.113g 0.076g Green bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean Rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
27%
Green bean
5%
Rice
Minerals Daily Need Coverage Score
17%
Green bean
10%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 3.21g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 5mg)
Which food is cheaper?
Rice
Rice is cheaper (difference - $0.8)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.027g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Green bean
Green bean is relatively richer in minerals
Which food is richer in vitamins?
Green bean
Green bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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.