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Brown rice vs Green bean - In-Depth Nutrition Comparison

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How are Brown rice and Green bean different?

  • Brown rice is higher in Manganese, Vitamin B3, Selenium, Phosphorus, and Vitamin B1, however Green bean is richer in Vitamin K, Vitamin C, Folate, and Iron.
  • Daily need coverage for Vitamin K from Green bean is 36% higher.
  • Brown rice contains 10 times more Selenium than Green bean. While Brown rice contains 5.8µg of Selenium, Green bean contains only 0.6µg.

Rice, brown, long-grain, cooked and Beans, snap, green, raw are the varieties used in this article.

Infographic

Brown rice vs Green bean infographic
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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 more Magnesium +56%
Contains more Phosphorus +171.1%
Contains less Sodium -33.3%
Contains more Zinc +195.8%
Contains more Copper +53.6%
Contains more Calcium +1133.3%
Contains more Iron +83.9%
Contains more Potassium +145.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 18% 17% 19% 1% 7% 24%
Contains more Magnesium +56%
Contains more Phosphorus +171.1%
Contains less Sodium -33.3%
Contains more Zinc +195.8%
Contains more Copper +53.6%
Contains more Calcium +1133.3%
Contains more Iron +83.9%
Contains more Potassium +145.3%

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 B1 +117.1%
Contains more Vitamin B3 +248.9%
Contains more Vitamin B5 +68.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +141.2%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +50.7%
Contains more Vitamin B6 +14.6%
Contains more Folate +266.7%
Contains more Vitamin K +21400%
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 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 108%
Contains more Vitamin B1 +117.1%
Contains more Vitamin B3 +248.9%
Contains more Vitamin B5 +68.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +141.2%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +50.7%
Contains more Vitamin B6 +14.6%
Contains more Folate +266.7%
Contains more Vitamin K +21400%

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

All nutrients comparison - raw data values

Nutrient Brown rice Green bean Opinion
Net carbs 23.98g 4.27g Brown rice
Protein 2.74g 1.83g Brown rice
Fats 0.97g 0.22g Brown rice
Carbs 25.58g 6.97g Brown rice
Calories 123kcal 31kcal Brown rice
Starch 24.79g 0.88g Brown rice
Fructose 0g 1.39g Green bean
Sugar 0.24g 3.26g Brown rice
Fiber 1.6g 2.7g Green bean
Calcium 3mg 37mg Green bean
Iron 0.56mg 1.03mg Green bean
Magnesium 39mg 25mg Brown rice
Phosphorus 103mg 38mg Brown rice
Potassium 86mg 211mg Green bean
Sodium 4mg 6mg Brown rice
Zinc 0.71mg 0.24mg Brown rice
Copper 0.106mg 0.069mg Brown rice
Vitamin A 0IU 690IU Green bean
Vitamin E 0.17mg 0.41mg Green bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 12.2mg Green bean
Vitamin B1 0.178mg 0.082mg Brown rice
Vitamin B2 0.069mg 0.104mg Green bean
Vitamin B3 2.561mg 0.734mg Brown rice
Vitamin B5 0.38mg 0.225mg Brown rice
Vitamin B6 0.123mg 0.141mg Green bean
Folate 9µg 33µg Green bean
Vitamin B12 0µg 0µg
Vitamin K 0.2µg 43µg Green bean
Tryptophan 0.033mg 0.019mg Brown rice
Threonine 0.095mg 0.079mg Brown rice
Isoleucine 0.109mg 0.066mg Brown rice
Leucine 0.214mg 0.112mg Brown rice
Lysine 0.099mg 0.088mg Brown rice
Methionine 0.058mg 0.022mg Brown rice
Phenylalanine 0.133mg 0.067mg Brown rice
Valine 0.151mg 0.09mg Brown rice
Histidine 0.066mg 0.034mg Brown rice
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.26g 0.05g Green bean
Monounsaturated Fat 0.369g 0.01g Brown rice
Polyunsaturated fat 0.366g 0.113g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Green 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
27
Green bean
Mineral Summary Score
20
Brown rice
17
Green 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
11%
Green bean
Carbohydrates
26%
Brown rice
7%
Green bean
Fats
4%
Brown rice
1%
Green bean

Comparison summary

Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.21g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 46)
Which food is cheaper?
Green bean
Green bean is cheaper (difference - $0.2)
Which food is richer in vitamins?
Green bean
Green bean is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 3.02g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 2mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.