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  6. Pinto beans vs. Brown rice

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

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Significant differences between Pinto beans and Brown rice

  • Pinto beans has more Folate, Fiber, Iron, Copper, Potassium, Vitamin B6, Phosphorus, and Vitamin E, however, Brown rice is richer in Manganese, and Vitamin B3.
  • Pinto beans covers your daily Folate needs 41% more than Brown rice.
  • Brown rice has 6 times less Fiber than Pinto beans. Pinto beans has 9g of Fiber, while Brown rice has 1.6g.

Specific food types used in this comparison are Beans, pinto, mature seeds, cooked, boiled, without salt and Rice, brown, long-grain, cooked.

Infographic

Pinto 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% 14% 38% 78% 73% 27% 63% 0.13% 59% 34%
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 +1433.3%
Contains more PotassiumPotassium +407%
Contains more IronIron +273.2%
Contains more CopperCopper +106.6%
Contains more ZincZinc +38%
Contains more PhosphorusPhosphorus +42.7%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +115%
~equal in Selenium ~5.8µg

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 2.7% 0% 19% 0% 48% 14% 6% 13% 53% 0% 8.8% 129% 19%
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 EVitamin E +452.9%
Contains more Vitamin B6Vitamin B6 +86.2%
Contains more Vitamin KVitamin K +1650%
Contains more FolateFolate +1811.1%
Contains more CholineCholine +283.7%
Contains more Vitamin B2Vitamin B2 +11.3%
Contains more Vitamin B3Vitamin B3 +705.3%
Contains more Vitamin B5Vitamin B5 +81%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.178mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 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 +228.8%
Contains more OtherOther +165.9%
Contains more FatsFats +49.2%
Contains more WaterWater +11.6%
~equal in Carbs ~25.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated Fat: Sat. Fat 0.136 g
Monounsaturated Fat: Mono. Fat 0.133 g
Polyunsaturated fat: Poly. Fat 0.235 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 -47.7%
Contains more Mono. FatMonounsaturated Fat +177.4%
Contains more Poly. FatPolyunsaturated fat +55.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98% 2%
Starch: 15.15 g
Sucrose: 0.34 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +41.7%
Contains more StarchStarch +63.6%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pinto beans Brown rice
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 Sugar ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pinto beans Brown rice Opinion
Calories 143kcal 123kcal Pinto beans
Protein 9.01g 2.74g Pinto beans
Fats 0.65g 0.97g Brown rice
Vitamin C 0.8mg 0mg Pinto beans
Net carbs 17.22g 23.98g Brown rice
Carbs 26.22g 25.58g Pinto beans
Magnesium 50mg 39mg Pinto beans
Calcium 46mg 3mg Pinto beans
Potassium 436mg 86mg Pinto beans
Iron 2.09mg 0.56mg Pinto beans
Sugar 0.34g 0.24g Brown rice
Fiber 9g 1.6g Pinto beans
Copper 0.219mg 0.106mg Pinto beans
Zinc 0.98mg 0.71mg Pinto beans
Starch 15.15g 24.79g Brown rice
Phosphorus 147mg 103mg Pinto beans
Sodium 1mg 4mg Pinto beans
Vitamin E 0.94mg 0.17mg Pinto beans
Manganese 0.453mg 0.974mg Brown rice
Selenium 6.2µg 5.8µg Pinto beans
Vitamin B1 0.193mg 0.178mg Pinto beans
Vitamin B2 0.062mg 0.069mg Brown rice
Vitamin B3 0.318mg 2.561mg Brown rice
Vitamin B5 0.21mg 0.38mg Brown rice
Vitamin B6 0.229mg 0.123mg Pinto beans
Vitamin K 3.5µg 0.2µg Pinto beans
Folate 172µg 9µg Pinto beans
Choline 35.3mg 9.2mg Pinto beans
Saturated Fat 0.136g 0.26g Pinto beans
Monounsaturated Fat 0.133g 0.369g Brown rice
Polyunsaturated fat 0.235g 0.366g Brown rice
Tryptophan 0.108mg 0.033mg Pinto beans
Threonine 0.331mg 0.095mg Pinto beans
Isoleucine 0.426mg 0.109mg Pinto beans
Leucine 0.765mg 0.214mg Pinto beans
Lysine 0.63mg 0.099mg Pinto beans
Methionine 0.117mg 0.058mg Pinto beans
Phenylalanine 0.531mg 0.133mg Pinto beans
Valine 0.519mg 0.151mg Pinto beans
Histidine 0.247mg 0.066mg Pinto 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
Pinto 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
24%
Pinto beans
13%
Brown rice
Minerals Daily Need Coverage Score
42%
Pinto beans
32%
Brown rice

Comparison summary

Which food contains less Sodium?
Pinto beans
Pinto beans contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Pinto beans
Pinto beans is lower in Saturated Fat (difference - 0.124g)
Which food is lower in glycemic index?
Pinto beans
Pinto beans is lower in glycemic index (difference - 27)
Which food is cheaper?
Pinto beans
Pinto beans is cheaper (difference - $2)
Which food is richer in minerals?
Pinto beans
Pinto beans is relatively richer in minerals
Which food is richer in vitamins?
Pinto beans
Pinto beans is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.1g)
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. Pinto beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/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.