Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Brown rice
  5. Compare
  6. Brown rice vs. White beans

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

Compare

What are the differences between Brown rice and White beans?

  • Brown rice is higher in Vitamin B3, Manganese, and Selenium, yet White beans is higher in Iron, Copper, Fiber, Folate, Potassium, Calcium, and Zinc.
  • White beans's daily need coverage for Iron is 39% more.
  • Brown rice has 18 times more Vitamin B3 than White beans. While Brown rice has 2.561mg of Vitamin B3, White beans has only 0.14mg.

We used Rice, brown, long-grain, cooked and Beans, white, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Brown rice vs White 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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +53.1%
Contains more SeleniumSelenium +346.2%
Contains more MagnesiumMagnesium +61.5%
Contains more CalciumCalcium +2900%
Contains more PotassiumPotassium +552.3%
Contains more IronIron +560.7%
Contains more CopperCopper +170.8%
Contains more ZincZinc +94.4%
~equal in Phosphorus ~113mg

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 0% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
Contains more Vitamin B1Vitamin B1 +50.8%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +1729.3%
Contains more Vitamin B5Vitamin B5 +65.9%
Contains more Vitamin B6Vitamin B6 +32.3%
Contains more Vitamin EVitamin E +452.9%
Contains more Vitamin KVitamin K +1650%
Contains more FolateFolate +800%
Contains more CholineCholine +281.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~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
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Contains more FatsFats +177.1%
Contains more WaterWater +11.4%
Contains more ProteinProtein +255.1%
Contains more OtherOther +297.7%
~equal in Carbs ~25.09g

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
33% 11% 55%
Saturated Fat: Sat. Fat 0.091 g
Monounsaturated Fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
Contains more Mono. FatMonounsaturated Fat +1090.3%
Contains more Poly. FatPolyunsaturated fat +140.8%
Contains less Sat. FatSaturated Fat -65%

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

All nutrients comparison - raw data values

Nutrient Brown rice White beans Opinion
Calories 123kcal 139kcal White beans
Protein 2.74g 9.73g White beans
Fats 0.97g 0.35g Brown rice
Net carbs 23.98g 18.79g Brown rice
Carbs 25.58g 25.09g Brown rice
Magnesium 39mg 63mg White beans
Calcium 3mg 90mg White beans
Potassium 86mg 561mg White beans
Iron 0.56mg 3.7mg White beans
Sugar 0.24g 0.34g Brown rice
Fiber 1.6g 6.3g White beans
Copper 0.106mg 0.287mg White beans
Zinc 0.71mg 1.38mg White beans
Starch 24.79g Brown rice
Phosphorus 103mg 113mg White beans
Sodium 4mg 6mg Brown rice
Vitamin E 0.17mg 0.94mg White beans
Manganese 0.974mg 0.636mg Brown rice
Selenium 5.8µg 1.3µg Brown rice
Vitamin B1 0.178mg 0.118mg Brown rice
Vitamin B2 0.069mg 0.046mg Brown rice
Vitamin B3 2.561mg 0.14mg Brown rice
Vitamin B5 0.38mg 0.229mg Brown rice
Vitamin B6 0.123mg 0.093mg Brown rice
Vitamin K 0.2µg 3.5µg White beans
Folate 9µg 81µg White beans
Choline 9.2mg 35.1mg White beans
Saturated Fat 0.26g 0.091g White beans
Monounsaturated Fat 0.369g 0.031g Brown rice
Polyunsaturated fat 0.366g 0.152g Brown rice
Tryptophan 0.033mg 0.115mg White beans
Threonine 0.095mg 0.409mg White beans
Isoleucine 0.109mg 0.429mg White beans
Leucine 0.214mg 0.776mg White beans
Lysine 0.099mg 0.668mg White beans
Methionine 0.058mg 0.146mg White beans
Phenylalanine 0.133mg 0.526mg White beans
Valine 0.151mg 0.509mg White beans
Histidine 0.066mg 0.271mg White beans
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice White beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Brown rice
Brown rice vs Rice
Rice
Brown rice
Brown rice vs Wheat
Wheat
Brown rice
Brown rice vs Arborio rice
Arborio rice
White beans
White beans vs Fava beans raw
Fava beans raw
White beans
White beans vs Mothbeans raw
Mothbeans raw
White beans
White beans vs Mung beans
Mung beans

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
14%
White beans
Minerals Daily Need Coverage Score
32%
Brown rice
53%
White beans

Comparison summary

Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 0.169g)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 66)
Which food is cheaper?
White beans
White beans is cheaper (difference - $2)
Which food is richer in minerals?
White beans
White 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 Sodium?
Brown rice
Brown rice contains less Sodium (difference - 2mg)
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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.