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  6. Brown rice vs. Beans

Brown rice vs. Beans — In-Depth Nutrition Comparison

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What are the main differences between brown rice and beans?

  • Brown rice is richer in vitamin B3, while beans are higher in fiber, copper, zinc, and potassium.
  • Beans' daily need coverage for fiber is 16% higher.
  • Beans have 6 times less vitamin B3 than brown rice. Brown rice has 2.561mg of vitamin B3, while beans have 0.43mg.
  • Brown rice is lower in sugar.
  • Brown rice has a higher glycemic index (66) than beans (33).

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

Infographic

Brown rice vs Beans 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%
Beans
Beans
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%
Beans
Beans
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% 1.7% 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

All nutrients comparison - raw data values

Nutrient Brown rice Beans DV% diff.
Manganese 0.974mg 42%
Fiber 1.6g 5.5g 16%
Vitamin B3 2.561mg 0.43mg 13%
Copper 0.106mg 0.206mg 11%
Starch 24.79g 10%
Vitamin B5 0.38mg 8%
Potassium 86mg 296mg 6%
Zinc 0.71mg 1.4mg 6%
Calcium 3mg 50mg 5%
Choline 9.2mg 30.8mg 4%
Protein 2.74g 4.8g 4%
Folate 9µg 24µg 4%
Vitamin C 0mg 3.1mg 3%
Iron 0.56mg 0.29mg 3%
Selenium 5.8µg 4.5µg 2%
Magnesium 39mg 32mg 2%
Vitamin B1 0.178mg 0.15mg 2%
Carbs 25.58g 20.49g 2%
Monounsaturated fat 0.369g 0.035g 1%
Vitamin K 0.2µg 0.8µg 1%
Vitamin B6 0.123mg 0.13mg 1%
Polyunsaturated fat 0.366g 0.172g 1%
Saturated fat 0.26g 0.103g 1%
Calories 123kcal 105kcal 1%
Vitamin B2 0.069mg 0.06mg 1%
Vitamin A 0µg 5µg 1%
Fats 0.97g 0.4g 1%
Net carbs 23.98g 14.99g N/A
Sugar 0.24g 7.78g N/A
Phosphorus 103mg 104mg 0%
Sodium 4mg 1mg 0%
Vitamin E 0.17mg 0.15mg 0%
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Beans
Beans
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
Beans
Beans
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%

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