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.
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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 | +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.
Contains more Vitamin CVitamin C | +∞% |
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% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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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% | |
Phosphorus | 165mg | 103mg | 9% |
Potassium | 391mg | 86mg | 9% |
Calcium | 68mg | 3mg | 7% |
Magnesium | 50mg | 39mg | 3% |
Selenium | 4.1µg | 5.8µg | 3% |
Vitamin B5 | 0.266mg | 0.38mg | 2% |
Vitamin B1 | 0.158mg | 0.178mg | 2% |
Choline | 9.2mg | 2% | |
Zinc | 0.88mg | 0.71mg | 2% |
Saturated fat | 0.14g | 0.26g | 1% |
Vitamin E | 0.17mg | 1% | |
Monounsaturated fat | 0.021g | 0.369g | 1% |
Carbs | 21.09g | 25.58g | 1% |
Polyunsaturated fat | 0.187g | 0.366g | 1% |
Vitamin C | 1.3mg | 0mg | 1% |
Fats | 0.45g | 0.97g | 1% |
Vitamin B2 | 0.059mg | 0.069mg | 1% |
Calories | 118kcal | 123kcal | 0% |
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% |
Omega-3 - ALA | 0.011g | N/A | |
Omega-6 - Linoleic acid | 0.355g | N/A |
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:
2.74 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
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
0.26 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% |