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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.
  • 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

Brown rice vs Pinto beans 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.
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% 14% 38% 78% 73% 27% 63% 0.13% 59% 34%
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%
~equal in Selenium ~6.2µg

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 2.7% 0% 19% 0% 48% 14% 6% 13% 53% 0% 8.8% 129% 19%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.193mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Pinto beans 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

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
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 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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
27% 26% 47%
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
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 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

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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.