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

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Significant differences between brown rice and green beans

Brown rice has more manganese, vitamin B3, phosphorus, selenium, vitamin B1, and vitamin B5; however, green beans are richer in vitamin K, vitamin A, vitamin C, and fiber.
Green beans cover your daily vitamin K needs 40% more than brown rice.
Green beans have 29 times less selenium than brown rice. Brown rice has 5.8µg of selenium, while green beans have 0.2µg.
Brown rice has a higher glycemic index. The glycemic index of brown rice is 66, while the glycemic index of green beans is 20.

Specific food types used in this comparison are Rice, brown, long-grain, cooked and Beans, snap, green, cooked, boiled, drained, without salt.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Brown rice

Green beans

Contains more MagnesiumMagnesium	+116.7%
Contains more CopperCopper	+86%
Contains more ZincZinc	+184%
Contains more PhosphorusPhosphorus	+255.2%
Contains more ManganeseManganese	+241.8%
Contains more SeleniumSelenium	+2800%

Contains more CalciumCalcium	+1366.7%
Contains more PotassiumPotassium	+69.8%
Contains more IronIron	+16.1%
Contains less SodiumSodium	-75%

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.

Brown rice

Green beans

Contains more Vitamin B1Vitamin B1	+140.5%
Contains more Vitamin B3Vitamin B3	+317.1%
Contains more Vitamin B5Vitamin B5	+413.5%
Contains more Vitamin B6Vitamin B6	+119.6%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+170.6%
Contains more Vitamin B2Vitamin B2	+40.6%
Contains more Vitamin KVitamin K	+23850%
Contains more FolateFolate	+266.7%
Contains more CholineCholine	+83.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	0.2µg	47.9µg	40%
Manganese	0.974mg	0.285mg	30%
Vitamin B3	2.561mg	0.614mg	12%
Vitamin C	0mg	9.7mg	11%
Phosphorus	103mg	29mg	11%
Selenium	5.8µg	0.2µg	10%
Starch	24.79g		10%
Vitamin B1	0.178mg	0.074mg	9%
Folate	9µg	33µg	6%
Carbs	25.58g	7.88g	6%
Vitamin B5	0.38mg	0.074mg	6%
Fiber	1.6g	3.2g	6%
Magnesium	39mg	18mg	5%
Vitamin B6	0.123mg	0.056mg	5%
Copper	0.106mg	0.057mg	5%
Vitamin A	0µg	32µg	4%
Calories	123kcal	35kcal	4%
Calcium	3mg	44mg	4%
Zinc	0.71mg	0.25mg	4%
Protein	2.74g	1.89g	2%
Vitamin B2	0.069mg	0.097mg	2%
Potassium	86mg	146mg	2%
Vitamin E	0.17mg	0.46mg	2%
Monounsaturated fat	0.369g	0.011g	1%
Polyunsaturated fat	0.366g	0.145g	1%
Iron	0.56mg	0.65mg	1%
Fats	0.97g	0.28g	1%
Choline	9.2mg	16.9mg	1%
Saturated fat	0.26g	0.064g	1%
Net carbs	23.98g	4.68g	N/A
Sugar	0.24g	3.63g	N/A
Sodium	4mg	1mg	0%
Tryptophan	0.033mg	0.02mg	0%
Threonine	0.095mg	0.082mg	0%
Isoleucine	0.109mg	0.069mg	0%
Leucine	0.214mg	0.116mg	0%
Lysine	0.099mg	0.091mg	0%
Methionine	0.058mg	0.023mg	0%
Phenylalanine	0.133mg	0.069mg	0%
Valine	0.151mg	0.093mg	0%
Histidine	0.066mg	0.035mg	0%
Omega-3 - ALA	0.011g		N/A
Omega-6 - Linoleic acid	0.355g		N/A