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  6. Brown rice vs. Pinto beans

Brown rice vs. Pinto beans — In-Depth Nutrition Comparison

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Significant differences between Brown rice and Pinto beans

  • Brown rice has more Manganese, and Vitamin B3, however, Pinto beans is richer in Folate, Fiber, Iron, Copper, Potassium, Vitamin B6, Phosphorus, and Vitamin E .
  • Pinto beans covers your daily Folate needs 41% more than Brown rice.
  • Pinto beans has 8 times less Vitamin B3 than Brown rice. Brown rice has 2.561mg of Vitamin B3, while Pinto beans has 0.318mg.

Specific food types used in this comparison are Rice, brown, long-grain, cooked and Beans, pinto, mature seeds, cooked, boiled, without salt.

Infographic

Brown rice vs Pinto 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
1
:
9
Pinto beans
Pinto beans
Contains more Manganese +115%
Contains more Calcium +1433.3%
Contains more Iron +273.2%
Contains more Magnesium +28.2%
Contains more Phosphorus +42.7%
Contains more Potassium +407%
Contains less Sodium -75%
Contains more Zinc +38%
Contains more Copper +106.6%
Equal in Selenium - 6.2
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Pinto beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 79% 36% 63% 39% 1% 27% 73% 60% 34%
Contains more Manganese +115%
Contains more Calcium +1433.3%
Contains more Iron +273.2%
Contains more Magnesium +28.2%
Contains more Phosphorus +42.7%
Contains more Potassium +407%
Contains less Sodium -75%
Contains more Zinc +38%
Contains more Copper +106.6%
Equal in Selenium - 6.2

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
3
:
6
Pinto beans
Pinto beans
Contains more Vitamin B2 +11.3%
Contains more Vitamin B3 +705.3%
Contains more Vitamin B5 +81%
Contains more Vitamin E +452.9%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +86.2%
Contains more Folate +1811.1%
Contains more Vitamin K +1650%
Equal in Vitamin B1 - 0.193
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%
Pinto beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 3% 49% 15% 6% 13% 53% 129% 0% 9%
Contains more Vitamin B2 +11.3%
Contains more Vitamin B3 +705.3%
Contains more Vitamin B5 +81%
Contains more Vitamin E +452.9%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +86.2%
Contains more Folate +1811.1%
Contains more Vitamin K +1650%
Equal in Vitamin B1 - 0.193

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
2
:
3
Pinto beans
Pinto beans
Contains more Fats +49.2%
Contains more Water +11.6%
Contains more Protein +228.8%
Contains more Other +165.9%
Equal in Carbs - 26.22
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
Pinto beans
9% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 g
Contains more Fats +49.2%
Contains more Water +11.6%
Contains more Protein +228.8%
Contains more Other +165.9%
Equal in Carbs - 26.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brown rice
Brown rice
2
:
1
Pinto beans
Pinto beans
Contains more Monounsaturated Fat +177.4%
Contains more Polyunsaturated fat +55.7%
Contains less Saturated Fat -47.7%
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Pinto beans
27% 26% 47%
Saturated Fat: 0.136 g
Monounsaturated Fat: 0.133 g
Polyunsaturated fat: 0.235 g
Contains more Monounsaturated Fat +177.4%
Contains more Polyunsaturated fat +55.7%
Contains less Saturated Fat -47.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Brown rice
Brown rice
1
:
1
Pinto beans
Pinto beans
Contains more Starch +63.6%
Contains more Sucrose +41.7%
Brown rice
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Pinto beans
98% 2%
Starch: 15.15 g
Sucrose: 0.34 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +63.6%
Contains more Sucrose +41.7%

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

All nutrients comparison - raw data values

Nutrient Brown rice Pinto beans Opinion
Net carbs 23.98g 17.22g Brown rice
Protein 2.74g 9.01g Pinto beans
Fats 0.97g 0.65g Brown rice
Carbs 25.58g 26.22g Pinto beans
Calories 123kcal 143kcal Pinto beans
Starch 24.79g 15.15g Brown rice
Sugar 0.24g 0.34g Brown rice
Fiber 1.6g 9g Pinto beans
Calcium 3mg 46mg Pinto beans
Iron 0.56mg 2.09mg Pinto beans
Magnesium 39mg 50mg Pinto beans
Phosphorus 103mg 147mg Pinto beans
Potassium 86mg 436mg Pinto beans
Sodium 4mg 1mg Pinto beans
Zinc 0.71mg 0.98mg Pinto beans
Copper 0.106mg 0.219mg Pinto beans
Manganese 0.974mg 0.453mg Brown rice
Selenium 5.8µg 6.2µg Pinto beans
Vitamin E 0.17mg 0.94mg Pinto beans
Vitamin C 0mg 0.8mg Pinto beans
Vitamin B1 0.178mg 0.193mg Pinto beans
Vitamin B2 0.069mg 0.062mg Brown rice
Vitamin B3 2.561mg 0.318mg Brown rice
Vitamin B5 0.38mg 0.21mg Brown rice
Vitamin B6 0.123mg 0.229mg Pinto beans
Folate 9µg 172µg Pinto beans
Vitamin K 0.2µg 3.5µg Pinto beans
Tryptophan 0.033mg 0.108mg Pinto beans
Threonine 0.095mg 0.331mg Pinto beans
Isoleucine 0.109mg 0.426mg Pinto beans
Leucine 0.214mg 0.765mg Pinto beans
Lysine 0.099mg 0.63mg Pinto beans
Methionine 0.058mg 0.117mg Pinto beans
Phenylalanine 0.133mg 0.531mg Pinto beans
Valine 0.151mg 0.519mg Pinto beans
Histidine 0.066mg 0.247mg Pinto beans
Saturated Fat 0.26g 0.136g Pinto beans
Monounsaturated Fat 0.369g 0.133g Brown rice
Polyunsaturated fat 0.366g 0.235g 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 Pinto 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
24%
Pinto beans
Minerals Daily Need Coverage Score
32%
Brown rice
42%
Pinto beans

Comparison summary

Which food contains less Sodium?
Pinto beans
Pinto beans contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Pinto beans
Pinto beans is lower in Saturated Fat (difference - 0.124g)
Which food is lower in glycemic index?
Pinto beans
Pinto beans is lower in glycemic index (difference - 27)
Which food is cheaper?
Pinto beans
Pinto beans is cheaper (difference - $2)
Which food is richer in minerals?
Pinto beans
Pinto beans is relatively richer in minerals
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.1g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pinto beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/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.