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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% 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 FolateFolate +1033.3%
~equal in Vitamin A ~0µg
~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 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

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.