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  6. Brown rice vs. Broad bean raw

Brown rice vs. Broad bean raw — In-Depth Nutrition Comparison

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Significant differences between brown rice and broad bean raw

  • Brown rice has more manganese and selenium; however, broad bean raw is richer in folate, vitamin K, copper, fiber, vitamin B2, iron, potassium, and vitamin A.
  • Broad bean raw covers your daily folate needs 35% more than brown rice.
  • Broad bean raw has 7 times less selenium than brown rice. Brown rice has 5.8µg of selenium, while broad bean raw has 0.8µg.
  • Broad bean raw has a higher glycemic index. The glycemic index of broad bean raw is 79, while the glycemic index of brown rice is 66.

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 raw 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more MagnesiumMagnesium +18.2%
Contains less SodiumSodium -84%
Contains more ManganeseManganese +47.4%
Contains more SeleniumSelenium +625%
Contains more CalciumCalcium +1133.3%
Contains more PotassiumPotassium +286%
Contains more IronIron +176.8%
Contains more CopperCopper +279.2%
Contains more ZincZinc +40.8%
Contains more PhosphorusPhosphorus +25.2%

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin B1Vitamin B1 +33.8%
Contains more Vitamin B3Vitamin B3 +13.9%
Contains more Vitamin B5Vitamin B5 +68.9%
Contains more Vitamin B6Vitamin B6 +18.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +582.4%
Contains more Vitamin B2Vitamin B2 +320.3%
Contains more Vitamin KVitamin K +20350%
Contains more FolateFolate +1544.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Broad bean raw DV% diff.
Folate 9µg 148µg 35%
Vitamin K 0.2µg 40.9µg 34%
Copper 0.106mg 0.402mg 33%
Fiber 1.6g 7.5g 24%
Vitamin B2 0.069mg 0.29mg 17%
Manganese 0.974mg 0.661mg 14%
Iron 0.56mg 1.55mg 12%
Starch 24.79g 10%
Protein 2.74g 7.92g 10%
Selenium 5.8µg 0.8µg 9%
Vitamin E 0.17mg 1.16mg 7%
Potassium 86mg 332mg 7%
Phosphorus 103mg 129mg 4%
Vitamin B1 0.178mg 0.133mg 4%
Vitamin C 0mg 3.7mg 4%
Zinc 0.71mg 1mg 3%
Calcium 3mg 37mg 3%
Carbs 25.58g 17.63g 3%
Vitamin B5 0.38mg 0.225mg 3%
Vitamin B3 2.561mg 2.249mg 2%
Choline 9.2mg 2%
Calories 123kcal 88kcal 2%
Vitamin A 0µg 17µg 2%
Sodium 4mg 25mg 1%
Vitamin B6 0.123mg 0.104mg 1%
Magnesium 39mg 33mg 1%
Saturated fat 0.26g 0.118g 1%
Monounsaturated fat 0.369g 0.104g 1%
Fats 0.97g 0.73g 0%
Net carbs 23.98g 10.13g N/A
Sugar 0.24g 9.21g N/A
Polyunsaturated fat 0.366g 0.342g 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more FatsFats +32.9%
Contains more CarbsCarbs +45.1%
Contains more ProteinProtein +189.1%
Contains more OtherOther +154.5%
~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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +254.8%
Contains less Sat. FatSaturated fat -54.6%
~equal in Polyunsaturated fat ~0.342g

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. Broad bean raw - 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.