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  6. Brown rice vs. Yellow beans

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

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A recap on differences between brown rice and yellow beans

  • Brown rice is higher in manganese, vitamin B3, and selenium, yet yellow beans are higher in fiber, iron, folate, phosphorus, copper, magnesium, and potassium.
  • Yellow beans cover your daily fiber needs 35% more than brown rice.
  • Brown rice contains 4 times more selenium than yellow beans. While brown rice contains 5.8µg of selenium, yellow beans contain only 1.3µg.

Food varieties used in this article are Rice, brown, long-grain, cooked and Beans, yellow, mature seeds, cooked, boiled, without salt.

Infographic

Brown rice vs Yellow 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 53% 19% 29% 93% 62% 29% 78% 0.65% 59% 7.1%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +114.1%
Contains more SeleniumSelenium +346.2%
Contains more MagnesiumMagnesium +89.7%
Contains more CalciumCalcium +1966.7%
Contains more PotassiumPotassium +277.9%
Contains more IronIron +342.9%
Contains more CopperCopper +75.5%
Contains more ZincZinc +49.3%
Contains more PhosphorusPhosphorus +77.7%

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 6% 0% 19% 0% 47% 24% 13% 14% 30% 0% 8.8% 61% 19%
Contains more Vitamin B3Vitamin B3 +261.7%
Contains more Vitamin B5Vitamin B5 +65.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +452.9%
Contains more Vitamin B2Vitamin B2 +49.3%
Contains more Vitamin KVitamin K +1650%
Contains more FolateFolate +800%
Contains more CholineCholine +282.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.187mg
~equal in Vitamin B6 ~0.129mg
~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
9% 25% 63%
Protein: 9.16 g
Fats: 1.08 g
Carbs: 25.28 g
Water: 62.98 g
Other: 1.5 g
Contains more WaterWater +11.6%
Contains more ProteinProtein +234.3%
Contains more FatsFats +11.3%
Contains more OtherOther +240.9%
~equal in Carbs ~25.28g

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% 56%
Saturated fat: Sat. Fat 0.279 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.466 g
Contains more Mono. FatMonounsaturated fat +292.6%
Contains more Poly. FatPolyunsaturated fat +27.3%
~equal in Saturated fat ~0.279g

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 Yellow beans
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Brown rice Yellow beans DV% diff.
Fiber 1.6g 10.4g 35%
Iron 0.56mg 2.48mg 24%
Manganese 0.974mg 0.455mg 23%
Folate 9µg 81µg 18%
Protein 2.74g 9.16g 13%
Vitamin B3 2.561mg 0.708mg 12%
Phosphorus 103mg 183mg 11%
Starch 24.79g 10%
Copper 0.106mg 0.186mg 9%
Selenium 5.8µg 1.3µg 8%
Magnesium 39mg 74mg 8%
Potassium 86mg 325mg 7%
Calcium 3mg 62mg 6%
Choline 9.2mg 35.2mg 5%
Vitamin E 0.17mg 0.94mg 5%
Vitamin B5 0.38mg 0.229mg 3%
Zinc 0.71mg 1.06mg 3%
Vitamin K 0.2µg 3.5µg 3%
Vitamin B2 0.069mg 0.103mg 3%
Vitamin C 0mg 1.8mg 2%
Polyunsaturated fat 0.366g 0.466g 1%
Monounsaturated fat 0.369g 0.094g 1%
Calories 123kcal 144kcal 1%
Vitamin B1 0.178mg 0.187mg 1%
Fats 0.97g 1.08g 0%
Carbs 25.58g 25.28g 0%
Net carbs 23.98g 14.88g N/A
Sugar 0.24g 0.34g N/A
Sodium 4mg 5mg 0%
Vitamin B6 0.123mg 0.129mg 0%
Saturated fat 0.26g 0.279g 0%
Tryptophan 0.033mg 0.108mg 0%
Threonine 0.095mg 0.386mg 0%
Isoleucine 0.109mg 0.405mg 0%
Leucine 0.214mg 0.732mg 0%
Lysine 0.099mg 0.629mg 0%
Methionine 0.058mg 0.138mg 0%
Phenylalanine 0.133mg 0.496mg 0%
Valine 0.151mg 0.479mg 0%
Histidine 0.066mg 0.255mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Yellow beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
13%
Brown rice
19%
Yellow beans
Minerals Daily Need Coverage Score
32%
Brown rice
43%
Yellow beans

Comparison summary

Which food is lower in glycemic index?
Yellow beans
Yellow beans is lower in glycemic index (difference - 66)
Which food is cheaper?
Yellow beans
Yellow beans is cheaper (difference - $2)
Which food is richer in minerals?
Yellow beans
Yellow beans is relatively richer in minerals
Which food is richer in vitamins?
Yellow beans
Yellow beans is relatively richer in vitamins
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 - 1mg)
Which food is lower in Saturated fat?
Brown rice
Brown rice is lower in Saturated fat (difference - 0.019g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Yellow beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173752/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.