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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 the differences between brown rice and navy beans

  • Brown rice is higher in manganese and vitamin B3, yet navy beans are higher in fiber, folate, iron, protein, copper, potassium, calcium, and choline.
  • Navy beans cover 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 contain only 0.649mg.
  • The glycemic index of navy beans is lower.

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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 3.4% 45% 16% 48% 23% 28% 0% 0.5% 6.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3% 0% 0% 0.2% 59% 15% 12% 16% 32% 0% 1.5% 105%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.066mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Navy beans DV% diff.
Fiber 1.6g 10.5g 36%
Folate 9µg 140µg 33%
Iron 0.56mg 2.36mg 23%
Manganese 0.974mg 0.527mg 19%
Copper 0.106mg 0.21mg 12%
Vitamin B3 2.561mg 0.649mg 12%
Protein 2.74g 8.23g 11%
Omega-3 (ALA) 0.011g 0.177g 10%
Potassium 86mg 389mg 9%
Calcium 3mg 69mg 7%
Phosphorus 103mg 144mg 6%
Choline 9.2mg 44.7mg 6%
Selenium 5.8µg 2.9µg 5%
Vitamin B1 0.178mg 0.237mg 5%
Starch 24.79g 15.4g 4%
Magnesium 39mg 53mg 3%
Zinc 0.71mg 1.03mg 3%
Vitamin B5 0.38mg 0.266mg 2%
Omega-6 (Linoleic acid) 0.355g 2%
Calories 123kcal 140kcal 1%
Fats 0.97g 0.62g 1%
Vitamin C 0mg 0.9mg 1%
Vitamin E 0.17mg 0.01mg 1%
Vitamin B6 0.123mg 0.138mg 1%
Saturated fat 0.26g 0.098g 1%
Monounsaturated fat 0.369g 0.142g 1%
Polyunsaturated fat 0.366g 0.49g 1%
Protein per 100 calories 2.2g 5.9g N/A
Calories per 10 g protein 449kcal 170kcal N/A
Weight per 100 calories 81g 71g N/A
Net carbs 23.98g 15.55g N/A
Carbs 25.58g 26.05g 0%
Sugar 0.24g 0.37g N/A
Sodium 4mg 0mg 0%
Vitamin B2 0.069mg 0.066mg 0%
Vitamin K 0.2µg 0.6µg 0%
Tryptophan 0.033mg 0.1mg 0%
Threonine 0.095mg 0.289mg 0%
Isoleucine 0.109mg 0.387mg 0%
Leucine 0.214mg 0.7mg 0%
Lysine 0.099mg 0.52mg 0%
Methionine 0.058mg 0.111mg 0%
Phenylalanine 0.133mg 0.471mg 0%
Valine 0.151mg 0.504mg 0%
Histidine 0.066mg 0.206mg 0%

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%
~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

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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.