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  6. Brown rice vs. Navy beans

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

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A recap on differences between Brown rice and Navy beans

  • Brown rice is higher in Manganese, and Vitamin B3, yet Navy beans is higher in Fiber, Folate, Iron, Copper, Potassium, Calcium, Choline, and Phosphorus.
  • Navy beans covers your daily Fiber needs 36% more than Brown rice.
  • Brown rice contains 4 times more Vitamin B3 than Navy beans. While Brown rice contains 2.561mg of Vitamin B3, Navy beans contains only 0.649mg.

Food varieties used in this article are Rice, brown, long-grain, cooked and Beans, navy, mature seeds, cooked, boiled, without salt.

Infographic

Brown rice vs Navy 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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Contains more ManganeseManganese +84.8%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +35.9%
Contains more CalciumCalcium +2200%
Contains more PotassiumPotassium +352.3%
Contains more IronIron +321.4%
Contains more CopperCopper +98.1%
Contains more ZincZinc +45.1%
Contains more PhosphorusPhosphorus +39.8%
Contains less SodiumSodium -100%

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% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Contains more Vitamin EVitamin E +1600%
Contains more Vitamin B3Vitamin B3 +294.6%
Contains more Vitamin B5Vitamin B5 +42.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +33.1%
Contains more Vitamin B6Vitamin B6 +12.2%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +1455.6%
Contains more CholineCholine +385.9%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.066mg
~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
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more FatsFats +56.5%
Contains more ProteinProtein +200.4%
Contains more OtherOther +193.2%
~equal in Carbs ~26.05g
~equal in Water ~63.81g

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
13% 19% 67%
Saturated Fat: Sat. Fat 0.098 g
Monounsaturated Fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Contains more Mono. FatMonounsaturated Fat +159.9%
Contains less Sat. FatSaturated Fat -62.3%
Contains more Poly. FatPolyunsaturated fat +33.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
98% 2%
Starch: 15.4 g
Sucrose: 0.37 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +61%
Contains more SucroseSucrose +54.2%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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

All nutrients comparison - raw data values

Nutrient Brown rice Navy beans Opinion
Calories 123kcal 140kcal Navy beans
Protein 2.74g 8.23g Navy beans
Fats 0.97g 0.62g Brown rice
Vitamin C 0mg 0.9mg Navy beans
Net carbs 23.98g 15.55g Brown rice
Carbs 25.58g 26.05g Navy beans
Magnesium 39mg 53mg Navy beans
Calcium 3mg 69mg Navy beans
Potassium 86mg 389mg Navy beans
Iron 0.56mg 2.36mg Navy beans
Sugar 0.24g 0.37g Brown rice
Fiber 1.6g 10.5g Navy beans
Copper 0.106mg 0.21mg Navy beans
Zinc 0.71mg 1.03mg Navy beans
Starch 24.79g 15.4g Brown rice
Phosphorus 103mg 144mg Navy beans
Sodium 4mg 0mg Navy beans
Vitamin E 0.17mg 0.01mg Brown rice
Manganese 0.974mg 0.527mg Brown rice
Selenium 5.8µg 2.9µg Brown rice
Vitamin B1 0.178mg 0.237mg Navy beans
Vitamin B2 0.069mg 0.066mg Brown rice
Vitamin B3 2.561mg 0.649mg Brown rice
Vitamin B5 0.38mg 0.266mg Brown rice
Vitamin B6 0.123mg 0.138mg Navy beans
Vitamin K 0.2µg 0.6µg Navy beans
Folate 9µg 140µg Navy beans
Choline 9.2mg 44.7mg Navy beans
Saturated Fat 0.26g 0.098g Navy beans
Monounsaturated Fat 0.369g 0.142g Brown rice
Polyunsaturated fat 0.366g 0.49g Navy beans
Tryptophan 0.033mg 0.1mg Navy beans
Threonine 0.095mg 0.289mg Navy beans
Isoleucine 0.109mg 0.387mg Navy beans
Leucine 0.214mg 0.7mg Navy beans
Lysine 0.099mg 0.52mg Navy beans
Methionine 0.058mg 0.111mg Navy beans
Phenylalanine 0.133mg 0.471mg Navy beans
Valine 0.151mg 0.504mg Navy beans
Histidine 0.066mg 0.206mg Navy beans
Omega-3 - ALA 0.011g 0.177g Navy beans
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 Navy 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
21%
Navy beans
Minerals Daily Need Coverage Score
32%
Brown rice
43%
Navy beans

Comparison summary

Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.162g)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 27)
Which food is cheaper?
Navy beans
Navy beans is cheaper (difference - $0.7)
Which food is richer in minerals?
Navy beans
Navy beans is relatively richer in minerals
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.13g)
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

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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.