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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.
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 36% 20% 35% 80% 82% 24% 71% 0.26% 68% 22%
Contains more ManganeseManganese +88%
Contains more SeleniumSelenium +41.5%
Contains more MagnesiumMagnesium +28.2%
Contains more CalciumCalcium +2166.7%
Contains more PotassiumPotassium +354.7%
Contains more IronIron +280.4%
Contains more CopperCopper +133%
Contains more ZincZinc +23.9%
Contains more PhosphorusPhosphorus +60.2%
Contains less SodiumSodium -50%

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 4.3% 0.06% 0% 0% 40% 14% 13% 16% 27% 0% 0% 77% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +12.7%
Contains more Vitamin B2Vitamin B2 +16.9%
Contains more Vitamin B3Vitamin B3 +276.1%
Contains more Vitamin B5Vitamin B5 +42.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +1033.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.117mg
~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
8% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 g
Contains more FatsFats +115.6%
Contains more CarbsCarbs +21.3%
Contains more ProteinProtein +204%
Contains more OtherOther +156.8%
~equal in Water ~69g

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
40% 6% 54%
Saturated Fat: Sat. Fat 0.14 g
Monounsaturated Fat: Mono. Fat 0.021 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated Fat +1657.1%
Contains more Poly. FatPolyunsaturated fat +95.7%
Contains less Sat. FatSaturated 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
Calories 123kcal 118kcal Brown rice
Protein 2.74g 8.33g Great northern beans
Fats 0.97g 0.45g Brown rice
Vitamin C 0mg 1.3mg Great northern beans
Net carbs 23.98g 14.09g Brown rice
Carbs 25.58g 21.09g Brown rice
Magnesium 39mg 50mg Great northern beans
Calcium 3mg 68mg Great northern beans
Potassium 86mg 391mg Great northern beans
Iron 0.56mg 2.13mg Great northern beans
Sugar 0.24g Great northern beans
Fiber 1.6g 7g Great northern beans
Copper 0.106mg 0.247mg Great northern beans
Zinc 0.71mg 0.88mg Great northern beans
Starch 24.79g Brown rice
Phosphorus 103mg 165mg Great northern beans
Sodium 4mg 2mg Great northern beans
Vitamin A 0IU 1IU Great northern beans
Vitamin E 0.17mg Brown rice
Manganese 0.974mg 0.518mg Brown rice
Selenium 5.8µg 4.1µg Brown rice
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
Vitamin K 0.2µg Brown rice
Folate 9µg 102µg Great northern beans
Choline 9.2mg Brown rice
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
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
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 Great northern 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
15%
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.