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Brown rice vs Broad bean - In-Depth Nutrition Comparison

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Significant differences between Brown rice and Broad bean

  • Brown rice has more Manganese, and Selenium, however Broad bean is richer in Folate, Vitamin K, Copper, Fiber, Vitamin B2, Iron, Potassium, and Vitamin E .
  • Broad bean covers your daily Folate needs 35% more than Brown rice.
  • Broad bean has 7 times less Selenium than Brown rice. Brown rice has 5.8µg of Selenium, while Broad bean has 0.8µg.

Specific food types used in this comparison are Rice, brown, long-grain, cooked and Beans, fava, in pod, raw.

Infographic

Brown rice vs Broad bean infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +18.2%
Contains less Sodium -84%
Contains more Calcium +1133.3%
Contains more Iron +176.8%
Contains more Phosphorus +25.2%
Contains more Potassium +286%
Contains more Zinc +40.8%
Contains more Copper +279.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 59% 24% 56% 30% 4% 28% 134%
Contains more Magnesium +18.2%
Contains less Sodium -84%
Contains more Calcium +1133.3%
Contains more Iron +176.8%
Contains more Phosphorus +25.2%
Contains more Potassium +286%
Contains more Zinc +40.8%
Contains more Copper +279.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +33.8%
Contains more Vitamin B3 +13.9%
Contains more Vitamin B5 +68.9%
Contains more Vitamin B6 +18.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +582.4%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +320.3%
Contains more Folate +1544.4%
Contains more Vitamin K +20350%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 20% 24% 0% 13% 34% 67% 43% 14% 24% 111% 0% 103%
Contains more Vitamin B1 +33.8%
Contains more Vitamin B3 +13.9%
Contains more Vitamin B5 +68.9%
Contains more Vitamin B6 +18.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +582.4%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +320.3%
Contains more Folate +1544.4%
Contains more Vitamin K +20350%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Brown rice Broad bean
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brown rice Broad bean Opinion
Net carbs 23.98g 10.13g Brown rice
Protein 2.74g 7.92g Broad bean
Fats 0.97g 0.73g Brown rice
Carbs 25.58g 17.63g Brown rice
Calories 123kcal 88kcal Brown rice
Starch 24.79g g Brown rice
Fructose 0g g Brown rice
Sugar 0.24g 9.21g Brown rice
Fiber 1.6g 7.5g Broad bean
Calcium 3mg 37mg Broad bean
Iron 0.56mg 1.55mg Broad bean
Magnesium 39mg 33mg Brown rice
Phosphorus 103mg 129mg Broad bean
Potassium 86mg 332mg Broad bean
Sodium 4mg 25mg Brown rice
Zinc 0.71mg 1mg Broad bean
Copper 0.106mg 0.402mg Broad bean
Vitamin A 0IU 333IU Broad bean
Vitamin E 0.17mg 1.16mg Broad bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 3.7mg Broad bean
Vitamin B1 0.178mg 0.133mg Brown rice
Vitamin B2 0.069mg 0.29mg Broad bean
Vitamin B3 2.561mg 2.249mg Brown rice
Vitamin B5 0.38mg 0.225mg Brown rice
Vitamin B6 0.123mg 0.104mg Brown rice
Folate 9µg 148µg Broad bean
Vitamin B12 0µg 0µg
Vitamin K 0.2µg 40.9µg Broad bean
Tryptophan 0.033mg mg Brown rice
Threonine 0.095mg mg Brown rice
Isoleucine 0.109mg mg Brown rice
Leucine 0.214mg mg Brown rice
Lysine 0.099mg mg Brown rice
Methionine 0.058mg mg Brown rice
Phenylalanine 0.133mg mg Brown rice
Valine 0.151mg mg Brown rice
Histidine 0.066mg mg Brown rice
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.26g 0.118g Broad bean
Monounsaturated Fat 0.369g 0.104g Brown rice
Polyunsaturated fat 0.366g 0.342g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Broad bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Brown rice
37
Broad bean
Mineral Summary Score
20
Brown rice
43
Broad bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
16%
Brown rice
48%
Broad bean
Carbohydrates
26%
Brown rice
18%
Broad bean
Fats
4%
Brown rice
3%
Broad bean

Comparison summary

Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 8.97g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 21mg)
Which food is lower in glycemic index?
Brown rice
Brown rice is lower in glycemic index (difference - 13)
Which food is lower in Saturated Fat?
Broad bean
Broad bean is lower in Saturated Fat (difference - 0.142g)
Which food is cheaper?
Broad bean
Broad bean is cheaper (difference - $1.4)
Which food is richer in minerals?
Broad bean
Broad bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Broad bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.