Great northern beans vs. Arborio rice — In-Depth Nutrition Comparison

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How are great northern beans and arborio rice different?

Great northern beans is richer in copper, phosphorus, folate, potassium, magnesium, iron, manganese, and calcium, while arborio rice is higher in selenium and vitamin B3.
Great northern beans covers your daily need for copper, 19% more than arborio rice.
Great northern beans contains 68 times more calcium than arborio rice. Great northern beans contains 68mg of calcium, while arborio rice contains 1mg.

Beans, great northern, mature seeds, cooked, boiled, without salt and Rice, white, short-grain, enriched, cooked types were used in this article.

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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.

Great northern beans

Arborio rice

Contains more MagnesiumMagnesium	+525%
Contains more CalciumCalcium	+6700%
Contains more PotassiumPotassium	+1403.8%
Contains more IronIron	+45.9%
Contains more CopperCopper	+243.1%
Contains more ZincZinc	+120%
Contains more PhosphorusPhosphorus	+400%
Contains more ManganeseManganese	+45.1%

Contains less SodiumSodium	-100%
Contains more SeleniumSelenium	+82.9%

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.

Great northern beans

Arborio rice

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B2Vitamin B2	+268.8%
Contains more Vitamin B6Vitamin B6	+98.3%
Contains more FolateFolate	+72.9%

Contains more Vitamin B3Vitamin B3	+119.2%
Contains more Vitamin B5Vitamin B5	+49.2%

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.164mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fiber	7g		28%
Copper	0.247mg	0.072mg	19%
Phosphorus	165mg	33mg	19%
Protein	8.33g	2.36g	12%
Folate	102µg	59µg	11%
Potassium	391mg	26mg	11%
Magnesium	50mg	8mg	10%
Iron	2.13mg	1.46mg	8%
Manganese	0.518mg	0.357mg	7%
Calcium	68mg	1mg	7%
Selenium	4.1µg	7.5µg	6%
Vitamin B3	0.681mg	1.493mg	5%
Vitamin B6	0.117mg	0.059mg	4%
Zinc	0.88mg	0.4mg	4%
Vitamin B2	0.059mg	0.016mg	3%
Vitamin B5	0.266mg	0.397mg	3%
Carbs	21.09g	28.73g	3%
Polyunsaturated fat	0.187g	0.05g	1%
Calories	118kcal	130kcal	1%
Vitamin B1	0.158mg	0.164mg	1%
Vitamin C	1.3mg	0mg	1%
Fats	0.45g	0.19g	0%
Net carbs	14.09g	28.73g	N/A
Sodium	2mg	0mg	0%
Saturated fat	0.14g	0.051g	0%
Monounsaturated fat	0.021g	0.058g	0%
Tryptophan	0.099mg	0.027mg	0%
Threonine	0.351mg	0.084mg	0%
Isoleucine	0.368mg	0.102mg	0%
Leucine	0.665mg	0.195mg	0%
Lysine	0.572mg	0.085mg	0%
Methionine	0.125mg	0.056mg	0%
Phenylalanine	0.451mg	0.126mg	0%
Valine	0.436mg	0.144mg	0%
Histidine	0.232mg	0.056mg	0%