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.
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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.
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.
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 FolateFolate | +1033.3% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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DV% diff. |
Folate | 9µg | 102µg | 23% |
Fiber | 1.6g | 7g | 22% |
Iron | 0.56mg | 2.13mg | 20% |
Manganese | 0.974mg | 0.518mg | 20% |
Copper | 0.106mg | 0.247mg | 16% |
Vitamin B3 | 2.561mg | 0.681mg | 12% |
Protein | 2.74g | 8.33g | 11% |
Starch | 24.79g | 10% | |
Phosphorus | 103mg | 165mg | 9% |
Potassium | 86mg | 391mg | 9% |
Calcium | 3mg | 68mg | 7% |
Magnesium | 39mg | 50mg | 3% |
Selenium | 5.8µg | 4.1µg | 3% |
Vitamin B5 | 0.38mg | 0.266mg | 2% |
Vitamin B1 | 0.178mg | 0.158mg | 2% |
Choline | 9.2mg | 2% | |
Zinc | 0.71mg | 0.88mg | 2% |
Saturated fat | 0.26g | 0.14g | 1% |
Vitamin E | 0.17mg | 1% | |
Monounsaturated fat | 0.369g | 0.021g | 1% |
Carbs | 25.58g | 21.09g | 1% |
Polyunsaturated fat | 0.366g | 0.187g | 1% |
Vitamin C | 0mg | 1.3mg | 1% |
Fats | 0.97g | 0.45g | 1% |
Vitamin B2 | 0.069mg | 0.059mg | 1% |
Calories | 123kcal | 118kcal | 0% |
Net carbs | 23.98g | 14.09g | N/A |
Sugar | 0.24g | N/A | |
Sodium | 4mg | 2mg | 0% |
Vitamin B6 | 0.123mg | 0.117mg | 0% |
Vitamin K | 0.2µg | 0% | |
Tryptophan | 0.033mg | 0.099mg | 0% |
Threonine | 0.095mg | 0.351mg | 0% |
Isoleucine | 0.109mg | 0.368mg | 0% |
Leucine | 0.214mg | 0.665mg | 0% |
Lysine | 0.099mg | 0.572mg | 0% |
Methionine | 0.058mg | 0.125mg | 0% |
Phenylalanine | 0.133mg | 0.451mg | 0% |
Valine | 0.151mg | 0.436mg | 0% |
Histidine | 0.066mg | 0.232mg | 0% |
Omega-3 - ALA | 0.011g | N/A | |
Omega-6 - Linoleic acid | 0.355g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
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
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
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% |