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  6. Great northern beans vs. Rice

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

Great northern beans vs 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 36% 20% 35% 80% 82% 24% 71% 0.26% 68% 22%
Rice
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
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%
~equal in Manganese ~0.472mg

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 4.3% 0% 0% 0% 40% 14% 13% 16% 27% 0% 0% 77% 0%
Rice
Rice
4
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.163mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Great northern beans Rice 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 g
Rice
Rice
1
3% 28% 68%
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
40% 6% 54%
Saturated fat: Sat. Fat 0.14 g
Monounsaturated fat: Mono. Fat 0.021 g
Polyunsaturated fat: Poly. Fat 0.187 g
Rice
Rice
2
32% 37% 32%
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%

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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. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.