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  6. Brown rice vs. Bean

Brown rice vs. Bean — In-Depth Nutrition Comparison

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What are the main differences between Brown rice and Bean?

  • Brown rice is richer in Vitamin B3, while Bean is higher in Fiber, Copper, Zinc, and Potassium.
  • Bean's daily need coverage for Fiber is 16% higher.
  • Bean has 6 times less Vitamin B3 than Brown rice. Brown rice has 2.561mg of Vitamin B3, while Bean has 0.43mg.
  • Brown rice is lower in Sugar.

We used Rice, brown, long-grain, cooked and Beans, baked, canned, no salt added types in this comparison.

Infographic

Brown rice vs Bean 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Bean
Bean
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +21.9%
Contains more IronIron +93.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +28.9%
Contains more CalciumCalcium +1566.7%
Contains more PotassiumPotassium +244.2%
Contains more CopperCopper +94.3%
Contains more ZincZinc +97.2%
Contains less SodiumSodium -75%
~equal in Phosphorus ~104mg

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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Bean
Bean
5
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 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin EVitamin E +13.3%
Contains more Vitamin B1Vitamin B1 +18.7%
Contains more Vitamin B2Vitamin B2 +15%
Contains more Vitamin B3Vitamin B3 +495.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +166.7%
Contains more CholineCholine +234.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.13mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Bean
Bean
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more FatsFats +142.5%
Contains more CarbsCarbs +24.8%
Contains more ProteinProtein +75.2%
Contains more OtherOther +288.6%
~equal in Water ~72.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Bean
Bean
1
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated Fat +954.3%
Contains more Poly. FatPolyunsaturated fat +112.8%
Contains less Sat. FatSaturated Fat -60.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brown rice Bean Opinion
Calories 123kcal 105kcal Brown rice
Protein 2.74g 4.8g Bean
Fats 0.97g 0.4g Brown rice
Vitamin C 0mg 3.1mg Bean
Net carbs 23.98g 14.99g Brown rice
Carbs 25.58g 20.49g Brown rice
Magnesium 39mg 32mg Brown rice
Calcium 3mg 50mg Bean
Potassium 86mg 296mg Bean
Iron 0.56mg 0.29mg Brown rice
Sugar 0.24g 7.78g Brown rice
Fiber 1.6g 5.5g Bean
Copper 0.106mg 0.206mg Bean
Zinc 0.71mg 1.4mg Bean
Starch 24.79g Brown rice
Phosphorus 103mg 104mg Bean
Sodium 4mg 1mg Bean
Vitamin A 0IU 106IU Bean
Vitamin A 0µg 5µg Bean
Vitamin E 0.17mg 0.15mg Brown rice
Manganese 0.974mg Brown rice
Selenium 5.8µg 4.5µg Brown rice
Vitamin B1 0.178mg 0.15mg Brown rice
Vitamin B2 0.069mg 0.06mg Brown rice
Vitamin B3 2.561mg 0.43mg Brown rice
Vitamin B5 0.38mg Brown rice
Vitamin B6 0.123mg 0.13mg Bean
Vitamin K 0.2µg 0.8µg Bean
Folate 9µg 24µg Bean
Choline 9.2mg 30.8mg Bean
Saturated Fat 0.26g 0.103g Bean
Monounsaturated Fat 0.369g 0.035g Brown rice
Polyunsaturated fat 0.366g 0.172g Brown rice
Tryptophan 0.033mg Brown rice
Threonine 0.095mg Brown rice
Isoleucine 0.109mg Brown rice
Leucine 0.214mg Brown rice
Lysine 0.099mg Brown rice
Methionine 0.058mg Brown rice
Phenylalanine 0.133mg Brown rice
Valine 0.151mg Brown rice
Histidine 0.066mg Brown rice
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
Brown rice Bean
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
13%
Brown rice
11%
Bean
Minerals Daily Need Coverage Score
32%
Brown rice
25%
Bean

Comparison summary

Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 7.54g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.157g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 33)
Which food is cheaper?
Bean
Bean is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.