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.
- Brown rice has a higher glycemic index. The glycemic index of brown rice is 66, while the glycemic index of pinto beans is 39.
Specific food types used in this comparison are Rice, brown, long-grain, cooked and Beans, pinto, mature seeds, cooked, boiled, without salt.
Infographic
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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 | +115% |
| Contains more MagnesiumMagnesium | +28.2% |
| Contains more CalciumCalcium | +1433.3% |
| Contains more PotassiumPotassium | +407% |
| Contains more IronIron | +273.2% |
| Contains more CopperCopper | +106.6% |
| Contains more ZincZinc | +38% |
| Contains more PhosphorusPhosphorus | +42.7% |
| Contains less SodiumSodium | -75% |
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 B2Vitamin B2 | +11.3% |
| Contains more Vitamin B3Vitamin B3 | +705.3% |
| Contains more Vitamin B5Vitamin B5 | +81% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +452.9% |
| Contains more Vitamin B6Vitamin B6 | +86.2% |
| Contains more Vitamin KVitamin K | +1650% |
| Contains more FolateFolate | +1811.1% |
| Contains more CholineCholine | +283.7% |
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:
9.01 g
Fats:
0.65 g
Carbs:
26.22 g
Water:
62.95 g
Other:
1.17 g
| Contains more FatsFats | +49.2% |
| Contains more WaterWater | +11.6% |
| Contains more ProteinProtein | +228.8% |
| Contains more OtherOther | +165.9% |
~equal in
Carbs
~26.22g
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
0.136 g
Monounsaturated fat:
Mono. Fat
0.133 g
Polyunsaturated fat:
Poly. Fat
0.235 g
| Contains more Mono. FatMonounsaturated fat | +177.4% |
| Contains more Poly. FatPolyunsaturated fat | +55.7% |
| Contains less Sat. FatSaturated fat | -47.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
24.79 g
Sucrose:
0.24 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 StarchStarch | +63.6% |
| Contains more SucroseSucrose | +41.7% |
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 9µg | 172µg | 41% |
| Fiber | 1.6g | 9g | 30% |
| Manganese | 0.974mg | 0.453mg | 23% |
| Iron | 0.56mg | 2.09mg | 19% |
| Vitamin B3 | 2.561mg | 0.318mg | 14% |
| Copper | 0.106mg | 0.219mg | 13% |
| Protein | 2.74g | 9.01g | 13% |
| Potassium | 86mg | 436mg | 10% |
| Vitamin B6 | 0.123mg | 0.229mg | 8% |
| Phosphorus | 103mg | 147mg | 6% |
| Choline | 9.2mg | 35.3mg | 5% |
| Vitamin E | 0.17mg | 0.94mg | 5% |
| Calcium | 3mg | 46mg | 4% |
| Starch | 24.79g | 15.15g | 4% |
| Magnesium | 39mg | 50mg | 3% |
| Vitamin K | 0.2µg | 3.5µg | 3% |
| Vitamin B5 | 0.38mg | 0.21mg | 3% |
| Zinc | 0.71mg | 0.98mg | 2% |
| Saturated fat | 0.26g | 0.136g | 1% |
| Monounsaturated fat | 0.369g | 0.133g | 1% |
| Polyunsaturated fat | 0.366g | 0.235g | 1% |
| Calories | 123kcal | 143kcal | 1% |
| Vitamin B2 | 0.069mg | 0.062mg | 1% |
| Vitamin B1 | 0.178mg | 0.193mg | 1% |
| Selenium | 5.8µg | 6.2µg | 1% |
| Vitamin C | 0mg | 0.8mg | 1% |
| Fats | 0.97g | 0.65g | 0% |
| Carbs | 25.58g | 26.22g | 0% |
| Net carbs | 23.98g | 17.22g | N/A |
| Sugar | 0.24g | 0.34g | N/A |
| Sodium | 4mg | 1mg | 0% |
| Tryptophan | 0.033mg | 0.108mg | 0% |
| Threonine | 0.095mg | 0.331mg | 0% |
| Isoleucine | 0.109mg | 0.426mg | 0% |
| Leucine | 0.214mg | 0.765mg | 0% |
| Lysine | 0.099mg | 0.63mg | 0% |
| Methionine | 0.058mg | 0.117mg | 0% |
| Phenylalanine | 0.133mg | 0.531mg | 0% |
| Valine | 0.151mg | 0.519mg | 0% |
| Histidine | 0.066mg | 0.247mg | 0% |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.355g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
24%
Minerals Daily Need Coverage Score
32%
42%
Comparison summary
Which food contains less Sodium?
Pinto beans contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Pinto beans is lower in Saturated fat (difference - 0.124g)
Which food is lower in glycemic index?
Pinto beans is lower in glycemic index (difference - 27)
Which food is cheaper?
Pinto beans is cheaper (difference - $2)
Which food is richer in minerals?
Pinto beans is relatively richer in minerals
Which food is richer in vitamins?
Pinto beans is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice is lower in Sugar (difference - 0.1g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)