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  6. Great northern beans vs. Brown rice

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, 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.

Infographic

Great northern beans vs Brown 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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

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% 0.06% 0% 0% 40% 14% 13% 16% 27% 0% 0% 77% 0%
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +1033.3%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.123mg
~equal in Vitamin B12 ~0µg

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +204%
Contains more OtherOther +156.8%
Contains more FatsFats +115.6%
Contains more CarbsCarbs +21.3%
~equal in Water ~70.27g

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
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated Fat -46.2%
Contains more Mono. FatMonounsaturated Fat +1657.1%
Contains more Poly. FatPolyunsaturated fat +95.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Great northern beans Brown rice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Great northern beans Brown rice Opinion
Calories 118kcal 123kcal Brown rice
Protein 8.33g 2.74g Great northern beans
Fats 0.45g 0.97g Brown rice
Vitamin C 1.3mg 0mg Great northern beans
Net carbs 14.09g 23.98g Brown rice
Carbs 21.09g 25.58g Brown rice
Magnesium 50mg 39mg Great northern beans
Calcium 68mg 3mg Great northern beans
Potassium 391mg 86mg Great northern beans
Iron 2.13mg 0.56mg Great northern beans
Sugar 0.24g Great northern beans
Fiber 7g 1.6g Great northern beans
Copper 0.247mg 0.106mg Great northern beans
Zinc 0.88mg 0.71mg Great northern beans
Starch 24.79g Brown rice
Phosphorus 165mg 103mg Great northern beans
Sodium 2mg 4mg Great northern beans
Vitamin A 1IU 0IU Great northern beans
Vitamin E 0.17mg Brown rice
Manganese 0.518mg 0.974mg Brown rice
Selenium 4.1µg 5.8µg Brown rice
Vitamin B1 0.158mg 0.178mg Brown rice
Vitamin B2 0.059mg 0.069mg Brown rice
Vitamin B3 0.681mg 2.561mg Brown rice
Vitamin B5 0.266mg 0.38mg Brown rice
Vitamin B6 0.117mg 0.123mg Brown rice
Vitamin K 0.2µg Brown rice
Folate 102µg 9µg Great northern beans
Choline 9.2mg Brown rice
Saturated Fat 0.14g 0.26g Great northern beans
Monounsaturated Fat 0.021g 0.369g Brown rice
Polyunsaturated fat 0.187g 0.366g Brown rice
Tryptophan 0.099mg 0.033mg Great northern beans
Threonine 0.351mg 0.095mg Great northern beans
Isoleucine 0.368mg 0.109mg Great northern beans
Leucine 0.665mg 0.214mg Great northern beans
Lysine 0.572mg 0.099mg Great northern beans
Methionine 0.125mg 0.058mg Great northern beans
Phenylalanine 0.451mg 0.133mg Great northern beans
Valine 0.436mg 0.151mg Great northern beans
Histidine 0.232mg 0.066mg Great northern beans
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Great northern beans Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Great northern beans
13%
Brown rice
Minerals Daily Need Coverage Score
44%
Great northern beans
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Great northern beans
Great northern beans is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Great northern beans
Great northern beans contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Great northern beans
Great northern beans is lower in Saturated Fat (difference - 0.12g)
Which food is lower in glycemic index?
Great northern beans
Great northern beans is lower in glycemic index (difference - 66)
Which food is cheaper?
Great northern beans
Great northern beans is cheaper (difference - $2)
Which food is richer in minerals?
Great northern beans
Great northern beans is relatively richer in minerals
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.