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  6. French beans vs. Brown rice

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

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Significant differences between French beans and Brown rice

  • French beans has more Fiber, Folate, Potassium, Iron, and Calcium, however, Brown rice is richer in Manganese, Vitamin B3, and Selenium.
  • French beans covers your daily Fiber needs 31% more than Brown rice.
  • Brown rice has 21 times less Calcium than French beans. French beans has 63mg of Calcium, while Brown rice has 3mg.

Specific food types used in this comparison are Beans, french, mature seeds, cooked, boiled, without salt and Rice, brown, long-grain, cooked.

Infographic

French 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 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +43.6%
Contains more CalciumCalcium +2000%
Contains more PotassiumPotassium +330.2%
Contains more IronIron +92.9%
Contains more ZincZinc +10.9%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +155%
Contains more SeleniumSelenium +383.3%
~equal in Copper ~0.106mg
~equal in Phosphorus ~103mg

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% 0.18% 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% 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 FolateFolate +733.3%
Contains more Vitamin B1Vitamin B1 +36.9%
Contains more Vitamin B2Vitamin B2 +11.3%
Contains more Vitamin B3Vitamin B3 +369%
Contains more Vitamin B5Vitamin B5 +71.2%
Contains more Vitamin B6Vitamin B6 +17.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
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 ProteinProtein +157.3%
Contains more OtherOther +263.6%
Contains more FatsFats +27.6%
~equal in Carbs ~25.58g
~equal in Water ~70.27g

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
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 -68.1%
Contains more Poly. FatPolyunsaturated fat +23.8%
Contains more Mono. FatMonounsaturated Fat +609.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
French beans Brown rice
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient French beans Brown rice Opinion
Calories 129kcal 123kcal French beans
Protein 7.05g 2.74g French beans
Fats 0.76g 0.97g Brown rice
Vitamin C 1.2mg 0mg French beans
Net carbs 14.62g 23.98g Brown rice
Carbs 24.02g 25.58g Brown rice
Magnesium 56mg 39mg French beans
Calcium 63mg 3mg French beans
Potassium 370mg 86mg French beans
Iron 1.08mg 0.56mg French beans
Sugar 0.24g French beans
Fiber 9.4g 1.6g French beans
Copper 0.115mg 0.106mg French beans
Zinc 0.64mg 0.71mg Brown rice
Starch 24.79g Brown rice
Phosphorus 102mg 103mg Brown rice
Sodium 6mg 4mg Brown rice
Vitamin A 3IU 0IU French beans
Vitamin E 0.17mg Brown rice
Manganese 0.382mg 0.974mg Brown rice
Selenium 1.2µg 5.8µg Brown rice
Vitamin B1 0.13mg 0.178mg Brown rice
Vitamin B2 0.062mg 0.069mg Brown rice
Vitamin B3 0.546mg 2.561mg Brown rice
Vitamin B5 0.222mg 0.38mg Brown rice
Vitamin B6 0.105mg 0.123mg Brown rice
Vitamin K 0.2µg Brown rice
Folate 75µg 9µg French beans
Choline 9.2mg Brown rice
Saturated Fat 0.083g 0.26g French beans
Monounsaturated Fat 0.052g 0.369g Brown rice
Polyunsaturated fat 0.453g 0.366g French beans
Tryptophan 0.083mg 0.033mg French beans
Threonine 0.297mg 0.095mg French beans
Isoleucine 0.311mg 0.109mg French beans
Leucine 0.563mg 0.214mg French beans
Lysine 0.484mg 0.099mg French beans
Methionine 0.106mg 0.058mg French beans
Phenylalanine 0.381mg 0.133mg French beans
Valine 0.369mg 0.151mg French beans
Histidine 0.196mg 0.066mg French beans
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
French beans Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
French beans
13%
Brown rice
Minerals Daily Need Coverage Score
29%
French beans
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
French beans
French beans is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated Fat?
French beans
French beans is lower in Saturated Fat (difference - 0.177g)
Which food is lower in glycemic index?
French beans
French beans is lower in glycemic index (difference - 46)
Which food is cheaper?
French beans
French beans is cheaper (difference - $2)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
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

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. 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.