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.
Brown rice has a higher glycemic index. The glycemic index of brown rice is 66, while the glycemic index of french beans is 20.

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

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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.

French beans

Brown rice

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.

French beans

Brown rice

Contains more Vitamin CVitamin C	+∞%
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 A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fiber	9.4g	1.6g	31%
Manganese	0.382mg	0.974mg	26%
Folate	75µg	9µg	17%
Vitamin B3	0.546mg	2.561mg	13%
Starch		24.79g	10%
Protein	7.05g	2.74g	9%
Selenium	1.2µg	5.8µg	8%
Potassium	370mg	86mg	8%
Iron	1.08mg	0.56mg	7%
Calcium	63mg	3mg	6%
Vitamin B1	0.13mg	0.178mg	4%
Magnesium	56mg	39mg	4%
Vitamin B5	0.222mg	0.38mg	3%
Choline		9.2mg	2%
Vitamin E		0.17mg	1%
Vitamin B2	0.062mg	0.069mg	1%
Zinc	0.64mg	0.71mg	1%
Vitamin B6	0.105mg	0.123mg	1%
Saturated fat	0.083g	0.26g	1%
Carbs	24.02g	25.58g	1%
Monounsaturated fat	0.052g	0.369g	1%
Vitamin C	1.2mg	0mg	1%
Polyunsaturated fat	0.453g	0.366g	1%
Copper	0.115mg	0.106mg	1%
Calories	129kcal	123kcal	0%
Fats	0.76g	0.97g	0%
Net carbs	14.62g	23.98g	N/A
Sugar		0.24g	N/A
Phosphorus	102mg	103mg	0%
Sodium	6mg	4mg	0%
Vitamin K		0.2µg	0%
Tryptophan	0.083mg	0.033mg	0%
Threonine	0.297mg	0.095mg	0%
Isoleucine	0.311mg	0.109mg	0%
Leucine	0.563mg	0.214mg	0%
Lysine	0.484mg	0.099mg	0%
Methionine	0.106mg	0.058mg	0%
Phenylalanine	0.381mg	0.133mg	0%
Valine	0.369mg	0.151mg	0%
Histidine	0.196mg	0.066mg	0%
Omega-3 - ALA		0.011g	N/A
Omega-6 - Linoleic acid		0.355g	N/A