Pinto beans vs. Arborio rice — In-Depth Nutrition Comparison

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What are the main differences between pinto beans and arborio rice?

Pinto beans is richer in folate, copper, phosphorus, protein, vitamin B6, potassium, magnesium, iron, and zinc, yet arborio rice is richer in vitamin B3.
Pinto beans's daily need coverage for folate is 28% higher.
Pinto beans has 17 times more potassium than arborio rice. Pinto beans has 436mg of potassium, while arborio rice has 26mg.
Pinto beans has a lower glycemic index than arborio rice.

We used Beans, pinto, mature seeds, cooked, boiled, without salt and Rice, white, short-grain, enriched, cooked types in this comparison.

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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.

Pinto beans

Arborio rice

Contains more MagnesiumMagnesium	+525%
Contains more CalciumCalcium	+4500%
Contains more PotassiumPotassium	+1576.9%
Contains more IronIron	+43.2%
Contains more CopperCopper	+204.2%
Contains more ZincZinc	+145%
Contains more PhosphorusPhosphorus	+345.5%
Contains more ManganeseManganese	+26.9%

Contains less SodiumSodium	-100%
Contains more SeleniumSelenium	+21%

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.

Pinto beans

Arborio rice

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+17.7%
Contains more Vitamin B2Vitamin B2	+287.5%
Contains more Vitamin B6Vitamin B6	+288.1%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+191.5%

Contains more Vitamin B3Vitamin B3	+369.5%
Contains more Vitamin B5Vitamin B5	+89%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fiber	9g		36%
Folate	172µg	59µg	28%
Copper	0.219mg	0.072mg	16%
Phosphorus	147mg	33mg	16%
Protein	9.01g	2.36g	13%
Vitamin B6	0.229mg	0.059mg	13%
Potassium	436mg	26mg	12%
Magnesium	50mg	8mg	10%
Iron	2.09mg	1.46mg	8%
Vitamin B3	0.318mg	1.493mg	7%
Starch	15.15g		6%
Vitamin E	0.94mg		6%
Choline	35.3mg		6%
Calcium	46mg	1mg	5%
Zinc	0.98mg	0.4mg	5%
Manganese	0.453mg	0.357mg	4%
Vitamin B2	0.062mg	0.016mg	4%
Vitamin B5	0.21mg	0.397mg	4%
Vitamin K	3.5µg		3%
Selenium	6.2µg	7.5µg	2%
Vitamin B1	0.193mg	0.164mg	2%
Calories	143kcal	130kcal	1%
Fats	0.65g	0.19g	1%
Vitamin C	0.8mg	0mg	1%
Carbs	26.22g	28.73g	1%
Polyunsaturated fat	0.235g	0.05g	1%
Protein per 100 calories	6.3g	1.8g	N/A
Calories per 10 g protein	159kcal	551kcal	N/A
Weight per 100 calories	70g	77g	N/A
Net carbs	17.22g	28.73g	N/A
Sugar	0.34g		N/A
Sodium	1mg	0mg	0%
Saturated fat	0.136g	0.051g	0%
Monounsaturated fat	0.133g	0.058g	0%
Tryptophan	0.108mg	0.027mg	0%
Threonine	0.331mg	0.084mg	0%
Isoleucine	0.426mg	0.102mg	0%
Leucine	0.765mg	0.195mg	0%
Lysine	0.63mg	0.085mg	0%
Methionine	0.117mg	0.056mg	0%
Phenylalanine	0.531mg	0.126mg	0%
Valine	0.519mg	0.144mg	0%
Histidine	0.247mg	0.056mg	0%