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  6. Brown rice vs. French beans

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

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Significant differences between Brown rice and French beans

  • Brown rice has more Manganese, Vitamin B3, and Selenium, however, French beans is richer in Fiber, Folate, Potassium, Iron, and Calcium.
  • French beans covers your daily Fiber needs 31% more than Brown rice.
  • French beans has 5 times less Selenium than Brown rice. Brown rice has 5.8µg of Selenium, while French beans has 1.2µg.

Specific food types used in this comparison are Rice, brown, long-grain, cooked and Beans, french, mature seeds, cooked, boiled, without salt.

Infographic

Brown rice vs French beans 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 40% 19% 33% 41% 38% 17% 44% 0.78% 50% 6.5%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +155%
Contains more SeleniumSelenium +383.3%
Contains more MagnesiumMagnesium +43.6%
Contains more CalciumCalcium +2000%
Contains more PotassiumPotassium +330.2%
Contains more IronIron +92.9%
~equal in Copper ~0.115mg
~equal in Zinc ~0.64mg
~equal in Phosphorus ~102mg

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 4% 0.18% 0% 0% 33% 14% 10% 13% 24% 0% 0% 56% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +36.9%
Contains more Vitamin B2Vitamin B2 +11.3%
Contains more Vitamin B3Vitamin B3 +369%
Contains more Vitamin B5Vitamin B5 +71.2%
Contains more Vitamin B6Vitamin B6 +17.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +733.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
7% 24% 67%
Protein: 7.05 g
Fats: 0.76 g
Carbs: 24.02 g
Water: 66.57 g
Other: 1.6 g
Contains more FatsFats +27.6%
Contains more ProteinProtein +157.3%
Contains more OtherOther +263.6%
~equal in Carbs ~24.02g
~equal in Water ~66.57g

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
14% 9% 77%
Saturated Fat: Sat. Fat 0.083 g
Monounsaturated Fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.453 g
Contains more Mono. FatMonounsaturated Fat +609.6%
Contains less Sat. FatSaturated Fat -68.1%
Contains more Poly. FatPolyunsaturated fat +23.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brown rice French beans
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Brown rice French beans Opinion
Calories 123kcal 129kcal French beans
Protein 2.74g 7.05g French beans
Fats 0.97g 0.76g Brown rice
Vitamin C 0mg 1.2mg French beans
Net carbs 23.98g 14.62g Brown rice
Carbs 25.58g 24.02g Brown rice
Magnesium 39mg 56mg French beans
Calcium 3mg 63mg French beans
Potassium 86mg 370mg French beans
Iron 0.56mg 1.08mg French beans
Sugar 0.24g French beans
Fiber 1.6g 9.4g French beans
Copper 0.106mg 0.115mg French beans
Zinc 0.71mg 0.64mg Brown rice
Starch 24.79g Brown rice
Phosphorus 103mg 102mg Brown rice
Sodium 4mg 6mg Brown rice
Vitamin A 0IU 3IU French beans
Vitamin E 0.17mg Brown rice
Manganese 0.974mg 0.382mg Brown rice
Selenium 5.8µg 1.2µg Brown rice
Vitamin B1 0.178mg 0.13mg Brown rice
Vitamin B2 0.069mg 0.062mg Brown rice
Vitamin B3 2.561mg 0.546mg Brown rice
Vitamin B5 0.38mg 0.222mg Brown rice
Vitamin B6 0.123mg 0.105mg Brown rice
Vitamin K 0.2µg Brown rice
Folate 9µg 75µg French beans
Choline 9.2mg Brown rice
Saturated Fat 0.26g 0.083g French beans
Monounsaturated Fat 0.369g 0.052g Brown rice
Polyunsaturated fat 0.366g 0.453g French beans
Tryptophan 0.033mg 0.083mg French beans
Threonine 0.095mg 0.297mg French beans
Isoleucine 0.109mg 0.311mg French beans
Leucine 0.214mg 0.563mg French beans
Lysine 0.099mg 0.484mg French beans
Methionine 0.058mg 0.106mg French beans
Phenylalanine 0.133mg 0.381mg French beans
Valine 0.151mg 0.369mg French beans
Histidine 0.066mg 0.196mg French beans
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice French beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
13%
Brown rice
12%
French beans
Minerals Daily Need Coverage Score
32%
Brown rice
29%
French beans

Comparison summary

Which food is lower in Sugar?
French beans
French beans is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated Fat?
French beans
French beans is lower in Saturated Fat (difference - 0.177g)
Which food is lower in glycemic index?
French beans
French beans is lower in glycemic index (difference - 46)
Which food is cheaper?
French beans
French beans is cheaper (difference - $2)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
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

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. French beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173739/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.