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

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Important differences between great northern beans and brown rice

Great northern beans has more folate, fiber, iron, copper, protein, potassium, phosphorus, and calcium; however, brown rice has more manganese and vitamin B3.
Great northern beans's daily need coverage for folate is 23% more.
Great northern beans has 23 times more calcium than brown rice. Great northern beans has 68mg of calcium, while brown rice has 3mg.

The food varieties used in the comparison are Beans, great northern, mature seeds, cooked, boiled, without salt and Rice, brown, long-grain, cooked.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Great northern beans

Brown rice

Contains more MagnesiumMagnesium	+28.2%
Contains more CalciumCalcium	+2166.7%
Contains more PotassiumPotassium	+354.7%
Contains more IronIron	+280.4%
Contains more CopperCopper	+133%
Contains more ZincZinc	+23.9%
Contains more PhosphorusPhosphorus	+60.2%
Contains less SodiumSodium	-50%

Contains more ManganeseManganese	+88%
Contains more SeleniumSelenium	+41.5%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Great northern beans

Brown rice

Contains more Vitamin CVitamin C	+∞%
Contains more FolateFolate	+1033.3%

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+12.7%
Contains more Vitamin B2Vitamin B2	+16.9%
Contains more Vitamin B3Vitamin B3	+276.1%
Contains more Vitamin B5Vitamin B5	+42.9%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B6 ~0.123mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	102µg	9µg	23%
Fiber	7g	1.6g	22%
Iron	2.13mg	0.56mg	20%
Manganese	0.518mg	0.974mg	20%
Copper	0.247mg	0.106mg	16%
Vitamin B3	0.681mg	2.561mg	12%
Protein	8.33g	2.74g	11%
Starch		24.79g	10%
Potassium	391mg	86mg	9%
Phosphorus	165mg	103mg	9%
Calcium	68mg	3mg	7%
Magnesium	50mg	39mg	3%
Selenium	4.1µg	5.8µg	3%
Zinc	0.88mg	0.71mg	2%
Vitamin B1	0.158mg	0.178mg	2%
Vitamin B5	0.266mg	0.38mg	2%
Choline		9.2mg	2%
Omega-6 (Linoleic acid)		0.355g	2%
Fats	0.45g	0.97g	1%
Vitamin C	1.3mg	0mg	1%
Carbs	21.09g	25.58g	1%
Vitamin E		0.17mg	1%
Vitamin B2	0.059mg	0.069mg	1%
Saturated fat	0.14g	0.26g	1%
Monounsaturated fat	0.021g	0.369g	1%
Polyunsaturated fat	0.187g	0.366g	1%
Omega-3 (ALA)		0.011g	1%
Calories	118kcal	123kcal	0%
Protein per 100 calories	7.1g	2.2g	N/A
Calories per 10 g protein	142kcal	449kcal	N/A
Weight per 100 calories	85g	81g	N/A
Net carbs	14.09g	23.98g	N/A
Sugar		0.24g	N/A
Sodium	2mg	4mg	0%
Vitamin B6	0.117mg	0.123mg	0%
Vitamin K		0.2µg	0%
Tryptophan	0.099mg	0.033mg	0%
Threonine	0.351mg	0.095mg	0%
Isoleucine	0.368mg	0.109mg	0%
Leucine	0.665mg	0.214mg	0%
Lysine	0.572mg	0.099mg	0%
Methionine	0.125mg	0.058mg	0%
Phenylalanine	0.451mg	0.133mg	0%
Valine	0.436mg	0.151mg	0%
Histidine	0.232mg	0.066mg	0%