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

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A recap on the 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, protein, phosphorus, copper, and magnesium.
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.

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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

Yellow beans

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

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

Yellow beans

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%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B1 ~0.187mg

~equal in Vitamin B6 ~0.129mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			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%
Magnesium	39mg	74mg	8%
Selenium	5.8µg	1.3µg	8%
Potassium	86mg	325mg	7%
Calcium	3mg	62mg	6%
Vitamin E	0.17mg	0.94mg	5%
Choline	9.2mg	35.2mg	5%
Zinc	0.71mg	1.06mg	3%
Vitamin B2	0.069mg	0.103mg	3%
Vitamin B5	0.38mg	0.229mg	3%
Vitamin K	0.2µg	3.5µg	3%
Vitamin C	0mg	1.8mg	2%
Omega-6 (Linoleic acid)	0.355g		2%
Calories	123kcal	144kcal	1%
Vitamin B1	0.178mg	0.187mg	1%
Monounsaturated fat	0.369g	0.094g	1%
Polyunsaturated fat	0.366g	0.466g	1%
Omega-3 (ALA)	0.011g		1%
Protein per 100 calories	2.2g	6.4g	N/A
Calories per 10 g protein	449kcal	157kcal	N/A
Weight per 100 calories	81g	69g	N/A
Fats	0.97g	1.08g	0%
Net carbs	23.98g	14.88g	N/A
Carbs	25.58g	25.28g	0%
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%