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  6. Brown rice vs. Navy bean raw

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

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Summary of differences between brown rice and navy bean raw

  • Brown rice has more manganese and selenium; however, navy bean raw is higher in folate, copper, vitamin C, vitamin B1, iron, magnesium, vitamin B2, and vitamin B5.
  • Navy bean raw covers your daily need for folate, 31% more than brown rice.
  • Brown rice has 10 times more selenium than navy bean raw. While brown rice has 5.8µg of selenium, navy bean raw has only 0.6µg.
  • The glycemic index of brown rice is higher.

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 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains less SodiumSodium -69.2%
Contains more ManganeseManganese +138.7%
Contains more SeleniumSelenium +866.7%
Contains more MagnesiumMagnesium +159%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +257%
Contains more IronIron +244.6%
Contains more CopperCopper +235.8%
Contains more ZincZinc +25.4%
~equal in Phosphorus ~100mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +109.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +119.1%
Contains more Vitamin B2Vitamin B2 +211.6%
Contains more Vitamin B5Vitamin B5 +117.1%
Contains more Vitamin B6Vitamin B6 +55.3%
Contains more FolateFolate +1366.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Navy bean raw DV% diff.
Folate 9µg 132µg 31%
Copper 0.106mg 0.356mg 28%
Manganese 0.974mg 0.408mg 25%
Vitamin C 0mg 18.8mg 21%
Vitamin B1 0.178mg 0.39mg 18%
Iron 0.56mg 1.93mg 17%
Magnesium 39mg 101mg 15%
Vitamin B2 0.069mg 0.215mg 11%
Starch 24.79g 10%
Selenium 5.8µg 0.6µg 9%
Vitamin B5 0.38mg 0.825mg 9%
Vitamin B3 2.561mg 1.22mg 8%
Protein 2.74g 6.15g 7%
Potassium 86mg 307mg 7%
Fiber 1.6g 6%
Vitamin B6 0.123mg 0.191mg 5%
Carbs 25.58g 13.05g 4%
Calories 123kcal 67kcal 3%
Zinc 0.71mg 0.89mg 2%
Choline 9.2mg 2%
Vitamin E 0.17mg 1%
Calcium 3mg 15mg 1%
Saturated fat 0.26g 0.085g 1%
Monounsaturated fat 0.369g 0.052g 1%
Fats 0.97g 0.7g 0%
Net carbs 23.98g 13.05g N/A
Sugar 0.24g N/A
Phosphorus 103mg 100mg 0%
Sodium 4mg 13mg 0%
Vitamin K 0.2µg 0%
Polyunsaturated fat 0.366g 0.407g 0%
Tryptophan 0.033mg 0.064mg 0%
Threonine 0.095mg 0.258mg 0%
Isoleucine 0.109mg 0.273mg 0%
Leucine 0.214mg 0.442mg 0%
Lysine 0.099mg 0.35mg 0%
Methionine 0.058mg 0.064mg 0%
Phenylalanine 0.133mg 0.31mg 0%
Valine 0.151mg 0.316mg 0%
Histidine 0.066mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more FatsFats +38.6%
Contains more CarbsCarbs +96%
Contains more ProteinProtein +124.5%
Contains more WaterWater +12.6%
Contains more OtherOther +115.9%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +609.6%
Contains less Sat. FatSaturated fat -67.3%
Contains more Poly. FatPolyunsaturated fat +11.2%

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 bean raw - 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.