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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 is higher in Fiber, Iron, Folate, Phosphorus, Copper, Magnesium, and Potassium.
  • Yellow beans covers 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 contains 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% 0.12% 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 AVitamin A +∞%
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 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 Opinion
Calories 123kcal 144kcal Yellow beans
Protein 2.74g 9.16g Yellow beans
Fats 0.97g 1.08g Yellow beans
Vitamin C 0mg 1.8mg Yellow beans
Net carbs 23.98g 14.88g Brown rice
Carbs 25.58g 25.28g Brown rice
Magnesium 39mg 74mg Yellow beans
Calcium 3mg 62mg Yellow beans
Potassium 86mg 325mg Yellow beans
Iron 0.56mg 2.48mg Yellow beans
Sugar 0.24g 0.34g Brown rice
Fiber 1.6g 10.4g Yellow beans
Copper 0.106mg 0.186mg Yellow beans
Zinc 0.71mg 1.06mg Yellow beans
Starch 24.79g Brown rice
Phosphorus 103mg 183mg Yellow beans
Sodium 4mg 5mg Brown rice
Vitamin A 0IU 2IU Yellow beans
Vitamin E 0.17mg 0.94mg Yellow beans
Manganese 0.974mg 0.455mg Brown rice
Selenium 5.8µg 1.3µg Brown rice
Vitamin B1 0.178mg 0.187mg Yellow beans
Vitamin B2 0.069mg 0.103mg Yellow beans
Vitamin B3 2.561mg 0.708mg Brown rice
Vitamin B5 0.38mg 0.229mg Brown rice
Vitamin B6 0.123mg 0.129mg Yellow beans
Vitamin K 0.2µg 3.5µg Yellow beans
Folate 9µg 81µg Yellow beans
Choline 9.2mg 35.2mg Yellow beans
Saturated Fat 0.26g 0.279g Brown rice
Monounsaturated Fat 0.369g 0.094g Brown rice
Polyunsaturated fat 0.366g 0.466g Yellow beans
Tryptophan 0.033mg 0.108mg Yellow beans
Threonine 0.095mg 0.386mg Yellow beans
Isoleucine 0.109mg 0.405mg Yellow beans
Leucine 0.214mg 0.732mg Yellow beans
Lysine 0.099mg 0.629mg Yellow beans
Methionine 0.058mg 0.138mg Yellow beans
Phenylalanine 0.133mg 0.496mg Yellow beans
Valine 0.151mg 0.479mg Yellow beans
Histidine 0.066mg 0.255mg Yellow 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 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.