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  6. Brown rice vs. Great northern beans

Brown rice vs. Great northern beans — In-Depth Nutrition Comparison

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Important differences between Brown rice and Great northern beans

  • Brown rice has more Manganese, and Vitamin B3, however, Great northern beans has more Folate, Fiber, Iron, Copper, Potassium, Phosphorus, and Calcium.
  • Great northern beans's daily need coverage for Folate is 23% more.
  • Brown rice has 4 times more Vitamin B3 than Great northern beans. Brown rice has 2.561mg of Vitamin B3, while Great northern beans has 0.681mg.

The food varieties used in the comparison are Rice, brown, long-grain, cooked and Beans, great northern, mature seeds, cooked, boiled, without salt.

Infographic

Brown rice vs Great northern 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.
Brown rice
Brown rice
2
:
8
Great northern beans
Great northern beans
Contains more Manganese +88%
Contains more Selenium +41.5%
Contains more Calcium +2166.7%
Contains more Iron +280.4%
Contains more Magnesium +28.2%
Contains more Phosphorus +60.2%
Contains more Potassium +354.7%
Contains less Sodium -50%
Contains more Zinc +23.9%
Contains more Copper +133%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Great northern beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 80% 36% 71% 35% 1% 24% 83% 68% 23%
Contains more Manganese +88%
Contains more Selenium +41.5%
Contains more Calcium +2166.7%
Contains more Iron +280.4%
Contains more Magnesium +28.2%
Contains more Phosphorus +60.2%
Contains more Potassium +354.7%
Contains less Sodium -50%
Contains more Zinc +23.9%
Contains more Copper +133%

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
Brown rice
7
:
3
Great northern beans
Great northern beans
Contains more Vitamin B1 +12.7%
Contains more Vitamin B2 +16.9%
Contains more Vitamin B3 +276.1%
Contains more Vitamin B5 +42.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +1033.3%
Equal in Vitamin B6 - 0.117
Brown rice
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%
Great northern beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 5% 40% 14% 13% 16% 27% 77% 0% 0%
Contains more Vitamin B1 +12.7%
Contains more Vitamin B2 +16.9%
Contains more Vitamin B3 +276.1%
Contains more Vitamin B5 +42.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +1033.3%
Equal in Vitamin B6 - 0.117

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
3
:
2
Great northern beans
Great northern beans
Contains more Fats +115.6%
Contains more Carbs +21.3%
Contains more Protein +204%
Contains more Other +156.8%
Equal in Water - 69
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Great northern beans
8% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 g
Contains more Fats +115.6%
Contains more Carbs +21.3%
Contains more Protein +204%
Contains more Other +156.8%
Equal in Water - 69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brown rice
Brown rice
2
:
1
Great northern beans
Great northern beans
Contains more Monounsaturated Fat +1657.1%
Contains more Polyunsaturated fat +95.7%
Contains less Saturated Fat -46.2%
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Great northern beans
40% 6% 54%
Saturated Fat: 0.14 g
Monounsaturated Fat: 0.021 g
Polyunsaturated fat: 0.187 g
Contains more Monounsaturated Fat +1657.1%
Contains more Polyunsaturated fat +95.7%
Contains less Saturated Fat -46.2%

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 Great northern beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Brown rice Great northern beans Opinion
Net carbs 23.98g 14.09g Brown rice
Protein 2.74g 8.33g Great northern beans
Fats 0.97g 0.45g Brown rice
Carbs 25.58g 21.09g Brown rice
Calories 123kcal 118kcal Brown rice
Starch 24.79g Brown rice
Sugar 0.24g Great northern beans
Fiber 1.6g 7g Great northern beans
Calcium 3mg 68mg Great northern beans
Iron 0.56mg 2.13mg Great northern beans
Magnesium 39mg 50mg Great northern beans
Phosphorus 103mg 165mg Great northern beans
Potassium 86mg 391mg Great northern beans
Sodium 4mg 2mg Great northern beans
Zinc 0.71mg 0.88mg Great northern beans
Copper 0.106mg 0.247mg Great northern beans
Manganese 0.974mg 0.518mg Brown rice
Selenium 5.8µg 4.1µg Brown rice
Vitamin A 0IU 1IU Great northern beans
Vitamin E 0.17mg Brown rice
Vitamin C 0mg 1.3mg Great northern beans
Vitamin B1 0.178mg 0.158mg Brown rice
Vitamin B2 0.069mg 0.059mg Brown rice
Vitamin B3 2.561mg 0.681mg Brown rice
Vitamin B5 0.38mg 0.266mg Brown rice
Vitamin B6 0.123mg 0.117mg Brown rice
Folate 9µg 102µg Great northern beans
Vitamin K 0.2µg Brown rice
Tryptophan 0.033mg 0.099mg Great northern beans
Threonine 0.095mg 0.351mg Great northern beans
Isoleucine 0.109mg 0.368mg Great northern beans
Leucine 0.214mg 0.665mg Great northern beans
Lysine 0.099mg 0.572mg Great northern beans
Methionine 0.058mg 0.125mg Great northern beans
Phenylalanine 0.133mg 0.451mg Great northern beans
Valine 0.151mg 0.436mg Great northern beans
Histidine 0.066mg 0.232mg Great northern beans
Saturated Fat 0.26g 0.14g Great northern beans
Monounsaturated Fat 0.369g 0.021g Brown rice
Polyunsaturated fat 0.366g 0.187g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Great northern beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
14%
Brown rice
16%
Great northern beans
Minerals Daily Need Coverage Score
32%
Brown rice
44%
Great northern beans

Comparison summary

Which food is lower in Sugar?
Great northern beans
Great northern beans is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Great northern beans
Great northern beans contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Great northern beans
Great northern beans is lower in Saturated Fat (difference - 0.12g)
Which food is lower in glycemic index?
Great northern beans
Great northern beans is lower in glycemic index (difference - 66)
Which food is cheaper?
Great northern beans
Great northern beans is cheaper (difference - $2)
Which food is richer in minerals?
Great northern beans
Great northern beans is relatively richer in minerals
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)

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. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.