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, protein, 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Brown rice

Great northern beans

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Brown rice

Great northern beans

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 Vitamin CVitamin C	+∞%
Contains more FolateFolate	+1033.3%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B6 ~0.117mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			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%
Potassium	86mg	391mg	9%
Phosphorus	103mg	165mg	9%
Calcium	3mg	68mg	7%
Magnesium	39mg	50mg	3%
Selenium	5.8µg	4.1µg	3%
Zinc	0.71mg	0.88mg	2%
Vitamin B1	0.178mg	0.158mg	2%
Vitamin B5	0.38mg	0.266mg	2%
Choline	9.2mg		2%
Omega-6 (Linoleic acid)	0.355g		2%
Fats	0.97g	0.45g	1%
Vitamin C	0mg	1.3mg	1%
Carbs	25.58g	21.09g	1%
Vitamin E	0.17mg		1%
Vitamin B2	0.069mg	0.059mg	1%
Saturated fat	0.26g	0.14g	1%
Monounsaturated fat	0.369g	0.021g	1%
Polyunsaturated fat	0.366g	0.187g	1%
Omega-3 (ALA)	0.011g		1%
Calories	123kcal	118kcal	0%
Protein per 100 calories	2.2g	7.1g	N/A
Calories per 10 g protein	449kcal	142kcal	N/A
Weight per 100 calories	81g	85g	N/A
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%