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Brown rice vs Navy bean - In-Depth Nutrition Comparison

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Summary of differences between Brown rice and Navy bean

  • Brown rice has more Manganese, and Selenium, however Navy bean is higher in Folate, Copper, Vitamin C, Vitamin B1, Iron, Magnesium, Vitamin B2, and Vitamin B5.
  • Navy bean covers your daily need of Folate 31% more than Brown rice.
  • Brown rice has 10 times more Selenium than Navy bean. While Brown rice has 5.8µg of Selenium, Navy bean has only 0.6µg.

These are the specific foods used in this comparison Rice, brown, long-grain, cooked and Beans, navy, mature seeds, sprouted, raw.

Infographic

Brown rice vs Navy bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -69.2%
Contains more Calcium +400%
Contains more Iron +244.6%
Contains more Magnesium +159%
Contains more Potassium +257%
Contains more Zinc +25.4%
Contains more Copper +235.8%
Equal in Phosphorus - 100
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Contains less Sodium -69.2%
Contains more Calcium +400%
Contains more Iron +244.6%
Contains more Magnesium +159%
Contains more Potassium +257%
Contains more Zinc +25.4%
Contains more Copper +235.8%
Equal in Phosphorus - 100

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 B3 +109.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +119.1%
Contains more Vitamin B2 +211.6%
Contains more Vitamin B5 +117.1%
Contains more Vitamin B6 +55.3%
Contains more Folate +1366.7%
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 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin B3 +109.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +119.1%
Contains more Vitamin B2 +211.6%
Contains more Vitamin B5 +117.1%
Contains more Vitamin B6 +55.3%
Contains more Folate +1366.7%

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 Navy bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Brown rice Navy bean Opinion
Net carbs 23.98g 13.05g Brown rice
Protein 2.74g 6.15g Navy bean
Fats 0.97g 0.7g Brown rice
Carbs 25.58g 13.05g Brown rice
Calories 123kcal 67kcal Brown rice
Starch 24.79g g Brown rice
Fructose 0g g Brown rice
Sugar 0.24g g Navy bean
Fiber 1.6g g Brown rice
Calcium 3mg 15mg Navy bean
Iron 0.56mg 1.93mg Navy bean
Magnesium 39mg 101mg Navy bean
Phosphorus 103mg 100mg Brown rice
Potassium 86mg 307mg Navy bean
Sodium 4mg 13mg Brown rice
Zinc 0.71mg 0.89mg Navy bean
Copper 0.106mg 0.356mg Navy bean
Vitamin A 0IU 4IU Navy bean
Vitamin E 0.17mg mg Brown rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 18.8mg Navy bean
Vitamin B1 0.178mg 0.39mg Navy bean
Vitamin B2 0.069mg 0.215mg Navy bean
Vitamin B3 2.561mg 1.22mg Brown rice
Vitamin B5 0.38mg 0.825mg Navy bean
Vitamin B6 0.123mg 0.191mg Navy bean
Folate 9µg 132µg Navy bean
Vitamin B12 0µg 0µg
Vitamin K 0.2µg µg Brown rice
Tryptophan 0.033mg 0.064mg Navy bean
Threonine 0.095mg 0.258mg Navy bean
Isoleucine 0.109mg 0.273mg Navy bean
Leucine 0.214mg 0.442mg Navy bean
Lysine 0.099mg 0.35mg Navy bean
Methionine 0.058mg 0.064mg Navy bean
Phenylalanine 0.133mg 0.31mg Navy bean
Valine 0.151mg 0.316mg Navy bean
Histidine 0.066mg 0.172mg Navy bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.26g 0.085g Navy bean
Monounsaturated Fat 0.369g 0.052g Brown rice
Polyunsaturated fat 0.366g 0.407g Navy bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Navy 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
35
Navy bean
Mineral Summary Score
20
Brown rice
45
Navy 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
37%
Navy bean
Carbohydrates
26%
Brown rice
13%
Navy bean
Fats
4%
Brown rice
3%
Navy bean

Comparison summary

Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.175g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 27)
Which food is cheaper?
Navy bean
Navy bean is cheaper (difference - $0.7)
Which food is richer in minerals?
Navy bean
Navy bean is relatively richer in minerals
Which food is richer in vitamins?
Navy bean
Navy bean is relatively richer in vitamins
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 9mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.