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

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What are the main differences between brown rice and broad beans?

Brown rice is richer in manganese, selenium, vitamin B3, vitamin B6, and vitamin B5, while broad beans are higher in vitamin C, folate, iron, fiber, and vitamin A.
Brown rice's daily need coverage for manganese is 31% higher.
Broad beans have 6 times less selenium than brown rice. Brown rice has 5.8µg of selenium, while broad beans have 1µg.
Broad beans have a higher glycemic index (79) than brown rice (66).

We used Rice, brown, long-grain, cooked and Broadbeans, immature seeds, cooked, boiled, drained, without salt types in this comparison.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Brown rice

Broad beans

Contains more MagnesiumMagnesium	+25.8%
Contains more CopperCopper	+76.7%
Contains more ZincZinc	+51.1%
Contains more PhosphorusPhosphorus	+41.1%
Contains less SodiumSodium	-90.2%
Contains more ManganeseManganese	+273.2%
Contains more SeleniumSelenium	+480%

Contains more CalciumCalcium	+500%
Contains more PotassiumPotassium	+124.4%
Contains more IronIron	+167.9%

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.

Brown rice

Broad beans

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+39.1%
Contains more Vitamin B3Vitamin B3	+113.4%
Contains more Vitamin B5Vitamin B5	+475.8%
Contains more Vitamin B6Vitamin B6	+324.1%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+30.4%
Contains more FolateFolate	+544.4%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.974mg	0.261mg	31%
Vitamin C	0mg	19.8mg	22%
Folate	9µg	58µg	12%
Iron	0.56mg	1.5mg	12%
Starch	24.79g		10%
Vitamin B3	2.561mg	1.2mg	9%
Selenium	5.8µg	1µg	9%
Fiber	1.6g	3.6g	8%
Vitamin B6	0.123mg	0.029mg	7%
Vitamin B5	0.38mg	0.066mg	6%
Carbs	25.58g	10.1g	5%
Copper	0.106mg	0.06mg	5%
Vitamin B1	0.178mg	0.128mg	4%
Phosphorus	103mg	73mg	4%
Protein	2.74g	4.8g	4%
Calories	123kcal	62kcal	3%
Potassium	86mg	193mg	3%
Sodium	4mg	41mg	2%
Zinc	0.71mg	0.47mg	2%
Vitamin A	0µg	14µg	2%
Vitamin B2	0.069mg	0.09mg	2%
Calcium	3mg	18mg	2%
Magnesium	39mg	31mg	2%
Choline	9.2mg		2%
Fats	0.97g	0.5g	1%
Monounsaturated fat	0.369g	0.02g	1%
Saturated fat	0.26g	0.142g	1%
Vitamin E	0.17mg		1%
Net carbs	23.98g	6.5g	N/A
Sugar	0.24g		N/A
Vitamin K	0.2µg		0%
Polyunsaturated fat	0.366g	0.303g	0%
Tryptophan	0.033mg	0.048mg	0%
Threonine	0.095mg	0.178mg	0%
Isoleucine	0.109mg	0.215mg	0%
Leucine	0.214mg	0.37mg	0%
Lysine	0.099mg	0.313mg	0%
Methionine	0.058mg	0.037mg	0%
Phenylalanine	0.133mg	0.195mg	0%
Valine	0.151mg	0.235mg	0%
Histidine	0.066mg	0.115mg	0%
Omega-3 - ALA	0.011g		N/A
Omega-6 - Linoleic acid	0.355g		N/A