Great northern beans vs. Rice — In-Depth Nutrition Comparison
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Significant differences between great northern beans and rice
- Great northern beans has more fiber, copper, phosphorus, iron, folate, potassium, magnesium, and calcium; however, rice is richer in selenium.
- Great northern beans covers your daily fiber needs 26% more than rice.
- Rice has 11 times less potassium than great northern beans. Great northern beans has 391mg of potassium, while rice has 35mg.
Specific food types used in this comparison are Beans, great northern, mature seeds, cooked, boiled, without salt and Rice, white, long-grain, regular, enriched, cooked.
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.
| Contains more MagnesiumMagnesium | +316.7% |
| Contains more CalciumCalcium | +580% |
| Contains more PotassiumPotassium | +1017.1% |
| Contains more IronIron | +77.5% |
| Contains more CopperCopper | +258% |
| Contains more ZincZinc | +79.6% |
| Contains more PhosphorusPhosphorus | +283.7% |
| Contains less SodiumSodium | -50% |
| 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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +353.8% |
| Contains more Vitamin B6Vitamin B6 | +25.8% |
| Contains more FolateFolate | +75.9% |
| Contains more Vitamin B3Vitamin B3 | +116.7% |
| Contains more Vitamin B5Vitamin B5 | +46.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.33 g
Fats:
0.45 g
Carbs:
21.09 g
Water:
69 g
Other:
1.13 g
Protein:
2.69 g
Fats:
0.28 g
Carbs:
28.17 g
Water:
68.44 g
Other:
0.42 g
| Contains more ProteinProtein | +209.7% |
| Contains more FatsFats | +60.7% |
| Contains more OtherOther | +169% |
| Contains more CarbsCarbs | +33.6% |
~equal in
Water
~68.44g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.14 g
Monounsaturated fat:
Mono. Fat
0.021 g
Polyunsaturated fat:
Poly. Fat
0.187 g
Saturated fat:
Sat. Fat
0.077 g
Monounsaturated fat:
Mono. Fat
0.088 g
Polyunsaturated fat:
Poly. Fat
0.076 g
| Contains more Poly. FatPolyunsaturated fat | +146.1% |
| Contains less Sat. FatSaturated fat | -45% |
| Contains more Mono. FatMonounsaturated fat | +319% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fiber | 7g | 0.4g | 26% |
| Copper | 0.247mg | 0.069mg | 20% |
| Phosphorus | 165mg | 43mg | 17% |
| Iron | 2.13mg | 1.2mg | 12% |
| Protein | 8.33g | 2.69g | 11% |
| Folate | 102µg | 58µg | 11% |
| Potassium | 391mg | 35mg | 10% |
| Magnesium | 50mg | 12mg | 9% |
| Calcium | 68mg | 10mg | 6% |
| Selenium | 4.1µg | 7.5µg | 6% |
| Vitamin B3 | 0.681mg | 1.476mg | 5% |
| Zinc | 0.88mg | 0.49mg | 4% |
| Vitamin B2 | 0.059mg | 0.013mg | 4% |
| Manganese | 0.518mg | 0.472mg | 2% |
| Carbs | 21.09g | 28.17g | 2% |
| Vitamin B6 | 0.117mg | 0.093mg | 2% |
| Vitamin B5 | 0.266mg | 0.39mg | 2% |
| Calories | 118kcal | 130kcal | 1% |
| Vitamin C | 1.3mg | 0mg | 1% |
| Polyunsaturated fat | 0.187g | 0.076g | 1% |
| Fats | 0.45g | 0.28g | 0% |
| Net carbs | 14.09g | 27.77g | N/A |
| Sugar | 0.05g | N/A | |
| Sodium | 2mg | 1mg | 0% |
| Vitamin E | 0.04mg | 0% | |
| Vitamin B1 | 0.158mg | 0.163mg | 0% |
| Saturated fat | 0.14g | 0.077g | 0% |
| Choline | 2.1mg | 0% | |
| Monounsaturated fat | 0.021g | 0.088g | 0% |
| Tryptophan | 0.099mg | 0.031mg | 0% |
| Threonine | 0.351mg | 0.096mg | 0% |
| Isoleucine | 0.368mg | 0.116mg | 0% |
| Leucine | 0.665mg | 0.222mg | 0% |
| Lysine | 0.572mg | 0.097mg | 0% |
| Methionine | 0.125mg | 0.063mg | 0% |
| Phenylalanine | 0.451mg | 0.144mg | 0% |
| Valine | 0.436mg | 0.164mg | 0% |
| Histidine | 0.232mg | 0.063mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
15%
12%
Minerals Daily Need Coverage Score
44%
22%
Comparison summary
Which food contains less Sodium?
Rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Rice is lower in Saturated fat (difference - 0.063g)
Which food is lower in Sugar?
Great northern beans is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Great northern beans is lower in glycemic index (difference - 60)
Which food is cheaper?
Great northern beans is cheaper (difference - $1)
Which food is richer in minerals?
Great northern beans is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.