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

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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, protein, potassium, and calcium.
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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Brown rice

White beans

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Brown rice

White beans

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%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	0.56mg	3.7mg	39%
Copper	0.106mg	0.287mg	20%
Fiber	1.6g	6.3g	19%
Folate	9µg	81µg	18%
Manganese	0.974mg	0.636mg	15%
Vitamin B3	2.561mg	0.14mg	15%
Protein	2.74g	9.73g	14%
Potassium	86mg	561mg	14%
Starch	24.79g		10%
Calcium	3mg	90mg	9%
Selenium	5.8µg	1.3µg	8%
Magnesium	39mg	63mg	6%
Zinc	0.71mg	1.38mg	6%
Vitamin E	0.17mg	0.94mg	5%
Vitamin B1	0.178mg	0.118mg	5%
Choline	9.2mg	35.1mg	5%
Vitamin B5	0.38mg	0.229mg	3%
Vitamin K	0.2µg	3.5µg	3%
Vitamin B2	0.069mg	0.046mg	2%
Vitamin B6	0.123mg	0.093mg	2%
Omega-6 (Linoleic acid)	0.355g		2%
Calories	123kcal	139kcal	1%
Fats	0.97g	0.35g	1%
Phosphorus	103mg	113mg	1%
Saturated fat	0.26g	0.091g	1%
Monounsaturated fat	0.369g	0.031g	1%
Polyunsaturated fat	0.366g	0.152g	1%
Omega-3 (ALA)	0.011g		1%
Protein per 100 calories	2.2g	7g	N/A
Calories per 10 g protein	449kcal	143kcal	N/A
Weight per 100 calories	81g	72g	N/A
Net carbs	23.98g	18.79g	N/A
Carbs	25.58g	25.09g	0%
Sugar	0.24g	0.34g	N/A
Sodium	4mg	6mg	0%
Tryptophan	0.033mg	0.115mg	0%
Threonine	0.095mg	0.409mg	0%
Isoleucine	0.109mg	0.429mg	0%
Leucine	0.214mg	0.776mg	0%
Lysine	0.099mg	0.668mg	0%
Methionine	0.058mg	0.146mg	0%
Phenylalanine	0.133mg	0.526mg	0%
Valine	0.151mg	0.509mg	0%
Histidine	0.066mg	0.271mg	0%