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French beans vs. Arborio rice — In-Depth Nutrition Comparison

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What are the main differences between french beans and arborio rice?

  • French beans is richer in magnesium, potassium, phosphorus, and calcium, yet arborio rice is richer in selenium and vitamin B3.
  • Arborio rice's daily need coverage for selenium is 11% higher.
  • French beans has 63 times more calcium than arborio rice. French beans has 63mg of calcium, while arborio rice has 1mg.
  • French beans has a lower glycemic index than arborio rice.

We used Beans, french, mature seeds, cooked, boiled, without salt and Rice, white, short-grain, enriched, cooked types in this comparison.

Infographic

French beans vs Arborio 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" 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 40% 19% 33% 41% 38% 17% 44% 0.78% 50% 6.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +600%
Contains more CalciumCalcium +6200%
Contains more PotassiumPotassium +1323.1%
Contains more CopperCopper +59.7%
Contains more ZincZinc +60%
Contains more PhosphorusPhosphorus +209.1%
Contains more IronIron +35.2%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +525%
~equal in Manganese ~0.357mg

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 4% 0% 0% 0% 33% 14% 10% 13% 24% 0% 0% 56% 0%
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% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +287.5%
Contains more Vitamin B6Vitamin B6 +78%
Contains more FolateFolate +27.1%
Contains more Vitamin B1Vitamin B1 +26.2%
Contains more Vitamin B3Vitamin B3 +173.4%
Contains more Vitamin B5Vitamin B5 +78.8%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient French beans Arborio rice DV% diff.
Fiber 9.4g 38%
Selenium 1.2µg 7.5µg 11%
Magnesium 56mg 8mg 11%
Phosphorus 102mg 33mg 10%
Potassium 370mg 26mg 10%
Protein 7.05g 2.36g 9%
Vitamin B3 0.546mg 1.493mg 6%
Calcium 63mg 1mg 6%
Iron 1.08mg 1.46mg 5%
Copper 0.115mg 0.072mg 5%
Vitamin B2 0.062mg 0.016mg 4%
Folate 75µg 59µg 4%
Vitamin B5 0.222mg 0.397mg 4%
Vitamin B6 0.105mg 0.059mg 4%
Polyunsaturated fat 0.453g 0.05g 3%
Vitamin B1 0.13mg 0.164mg 3%
Zinc 0.64mg 0.4mg 2%
Carbs 24.02g 28.73g 2%
Manganese 0.382mg 0.357mg 1%
Vitamin C 1.2mg 0mg 1%
Fats 0.76g 0.19g 1%
Calories 129kcal 130kcal 0%
Net carbs 14.62g 28.73g N/A
Sodium 6mg 0mg 0%
Saturated fat 0.083g 0.051g 0%
Monounsaturated fat 0.052g 0.058g 0%
Tryptophan 0.083mg 0.027mg 0%
Threonine 0.297mg 0.084mg 0%
Isoleucine 0.311mg 0.102mg 0%
Leucine 0.563mg 0.195mg 0%
Lysine 0.484mg 0.085mg 0%
Methionine 0.106mg 0.056mg 0%
Phenylalanine 0.381mg 0.126mg 0%
Valine 0.369mg 0.144mg 0%
Histidine 0.196mg 0.056mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 24% 67%
Protein: 7.05 g
Fats: 0.76 g
Carbs: 24.02 g
Water: 66.57 g
Other: 1.6 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +198.7%
Contains more FatsFats +300%
Contains more OtherOther +742.1%
Contains more CarbsCarbs +19.6%
~equal in Water ~68.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 9% 77%
Saturated fat: Sat. Fat 0.083 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.453 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Poly. FatPolyunsaturated fat +806%
Contains less Sat. FatSaturated fat -38.6%
Contains more Mono. FatMonounsaturated fat +11.5%

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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. French beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173739/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.