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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.
  • Brown rice has a higher glycemic index. The glycemic index of brown rice is 66, while the glycemic index of pinto beans is 39.

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 ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.178mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pinto beans Brown rice DV% diff.
Folate 172µg 9µg 41%
Fiber 9g 1.6g 30%
Manganese 0.453mg 0.974mg 23%
Iron 2.09mg 0.56mg 19%
Vitamin B3 0.318mg 2.561mg 14%
Copper 0.219mg 0.106mg 13%
Protein 9.01g 2.74g 13%
Potassium 436mg 86mg 10%
Vitamin B6 0.229mg 0.123mg 8%
Phosphorus 147mg 103mg 6%
Choline 35.3mg 9.2mg 5%
Vitamin E 0.94mg 0.17mg 5%
Calcium 46mg 3mg 4%
Starch 15.15g 24.79g 4%
Magnesium 50mg 39mg 3%
Vitamin K 3.5µg 0.2µg 3%
Vitamin B5 0.21mg 0.38mg 3%
Zinc 0.98mg 0.71mg 2%
Saturated fat 0.136g 0.26g 1%
Monounsaturated fat 0.133g 0.369g 1%
Polyunsaturated fat 0.235g 0.366g 1%
Calories 143kcal 123kcal 1%
Vitamin B2 0.062mg 0.069mg 1%
Vitamin B1 0.193mg 0.178mg 1%
Selenium 6.2µg 5.8µg 1%
Vitamin C 0.8mg 0mg 1%
Fats 0.65g 0.97g 0%
Carbs 26.22g 25.58g 0%
Net carbs 17.22g 23.98g N/A
Sugar 0.34g 0.24g N/A
Sodium 1mg 4mg 0%
Tryptophan 0.108mg 0.033mg 0%
Threonine 0.331mg 0.095mg 0%
Isoleucine 0.426mg 0.109mg 0%
Leucine 0.765mg 0.214mg 0%
Lysine 0.63mg 0.099mg 0%
Methionine 0.117mg 0.058mg 0%
Phenylalanine 0.531mg 0.133mg 0%
Valine 0.519mg 0.151mg 0%
Histidine 0.247mg 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
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

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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.