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  6. Brown rice vs. Baked beans

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

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Important differences between Brown rice and Baked beans

  • Brown rice has more Manganese, and Vitamin B3, however, Baked beans has more Iron, Fiber, Folate, Potassium, Copper, and Calcium.
  • Brown rice's daily need coverage for Manganese is 31% more.
  • Brown rice has 6 times more Vitamin B3 than Baked beans. Brown rice has 2.561mg of Vitamin B3, while Baked beans have 0.408mg.
  • Brown rice is lower in Saturated Fat.

The food varieties used in the comparison are Rice, brown, long-grain, cooked and Beans, baked, home prepared.

Infographic

Brown rice vs Baked 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +282%
Contains more MagnesiumMagnesium +10.3%
Contains more CalciumCalcium +1933.3%
Contains more PotassiumPotassium +316.3%
Contains more IronIron +255.4%
Contains more CopperCopper +50%
~equal in Zinc ~0.73mg
~equal in Phosphorus ~109mg
~equal in Selenium ~5.7µg

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%
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +30.9%
Contains more Vitamin B2Vitamin B2 +40.8%
Contains more Vitamin B3Vitamin B3 +527.7%
Contains more Vitamin B5Vitamin B5 +145.2%
Contains more Vitamin B6Vitamin B6 +36.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +433.3%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~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
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more CarbsCarbs +18.3%
Contains more ProteinProtein +102.2%
Contains more FatsFats +430.9%
Contains more OtherOther +470.5%
~equal in Water ~65.17g

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
40% 44% 15%
Saturated Fat: Sat. Fat 1.948 g
Monounsaturated Fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated Fat -86.7%
Contains more Mono. FatMonounsaturated Fat +478%
Contains more Poly. FatPolyunsaturated fat +102.2%

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 Baked beans
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Brown rice Baked beans Opinion
Calories 123kcal 155kcal Baked beans
Protein 2.74g 5.54g Baked beans
Fats 0.97g 5.15g Baked beans
Vitamin C 0mg 1.1mg Baked beans
Net carbs 23.98g 16.13g Brown rice
Carbs 25.58g 21.63g Brown rice
Cholesterol 0mg 5mg Brown rice
Magnesium 39mg 43mg Baked beans
Calcium 3mg 61mg Baked beans
Potassium 86mg 358mg Baked beans
Iron 0.56mg 1.99mg Baked beans
Sugar 0.24g Baked beans
Fiber 1.6g 5.5g Baked beans
Copper 0.106mg 0.159mg Baked beans
Zinc 0.71mg 0.73mg Baked beans
Starch 24.79g Brown rice
Phosphorus 103mg 109mg Baked beans
Sodium 4mg 422mg Brown rice
Vitamin E 0.17mg Brown rice
Manganese 0.974mg 0.255mg Brown rice
Selenium 5.8µg 5.7µg Brown rice
Vitamin B1 0.178mg 0.136mg Brown rice
Vitamin B2 0.069mg 0.049mg Brown rice
Vitamin B3 2.561mg 0.408mg Brown rice
Vitamin B5 0.38mg 0.155mg Brown rice
Vitamin B6 0.123mg 0.09mg Brown rice
Vitamin K 0.2µg Brown rice
Folate 9µg 48µg Baked beans
Choline 9.2mg Brown rice
Saturated Fat 0.26g 1.948g Brown rice
Monounsaturated Fat 0.369g 2.133g Baked beans
Polyunsaturated fat 0.366g 0.74g Baked beans
Tryptophan 0.033mg 0.067mg Baked beans
Threonine 0.095mg 0.228mg Baked beans
Isoleucine 0.109mg 0.242mg Baked beans
Leucine 0.214mg 0.428mg Baked beans
Lysine 0.099mg 0.379mg Baked beans
Methionine 0.058mg 0.086mg Baked beans
Phenylalanine 0.133mg 0.287mg Baked beans
Valine 0.151mg 0.282mg Baked beans
Histidine 0.066mg 0.153mg Baked 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
Brown rice Baked beans
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
9%
Baked beans
Minerals Daily Need Coverage Score
32%
Brown rice
39%
Baked beans

Comparison summary

Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 418mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 1.688g)
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 26)
Which food is cheaper?
Baked beans
Baked beans is cheaper (difference - $0.2)
Which food is richer in minerals?
Baked beans
Baked beans is relatively richer in minerals

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.