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  6. Rice vs. Refried beans

Rice vs. Refried beans — In-Depth Nutrition Comparison

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How are rice and refried beans different?

  • Rice is richer in manganese, while refried beans are higher in iron, fiber, potassium, phosphorus, vitamin C, copper, magnesium, and vitamin B2.
  • Refried beans cover your daily need for sodium, 16% more than rice.
  • Rice contains 2 times more manganese than refried beans. Rice contains 0.472mg of manganese, while refried beans contain 0.289mg.
  • Rice is lower in sodium.
  • Rice has a higher glycemic index (60) than refried beans (38).

Rice, white, long-grain, regular, unenriched, cooked without salt and Refried beans, canned, traditional style (includes USDA commodity) types were used in this article.

Infographic

Rice vs Refried 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.
Rice
Rice
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 7.5% 23% 13% 18% 0.13% 62% 41%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +63.3%
Contains more SeleniumSelenium +29.3%
Contains more MagnesiumMagnesium +191.7%
Contains more CalciumCalcium +190%
Contains more PotassiumPotassium +811.4%
Contains more IronIron +620%
Contains more CopperCopper +87%
Contains more ZincZinc +18.4%
Contains more PhosphorusPhosphorus +114%

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.
Rice
Rice
1
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% 0.8% 0% 5% 3% 7.5% 23% 21% 0% 0% 2.3% 1.1%
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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin B5Vitamin B5 +106.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin B1Vitamin B1 +280%
Contains more Vitamin B2Vitamin B2 +507.7%
Contains more Vitamin B6Vitamin B6 +10.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +266.7%
Contains more CholineCholine +909.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.367mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice Refried beans DV% diff.
Histidine 0.063mg 153mg 22%
Sodium 1mg 370mg 16%
Iron 0.2mg 1.44mg 16%
Fiber 0.4g 3.7g 13%
Potassium 35mg 319mg 8%
Manganese 0.472mg 0.289mg 8%
Copper 0.069mg 0.129mg 7%
Phosphorus 43mg 92mg 7%
Vitamin C 0mg 6mg 7%
Magnesium 12mg 35mg 5%
Carbs 28.17g 13.55g 5%
Vitamin B1 0.02mg 0.076mg 5%
Vitamin B2 0.013mg 0.079mg 5%
Protein 2.69g 4.98g 5%
Vitamin B5 0.39mg 0.189mg 4%
Choline 2.1mg 21.2mg 3%
Saturated fat 0.077g 0.631g 3%
Starch 7.43g 3%
Polyunsaturated fat 0.076g 0.543g 3%
Fats 0.28g 2.01g 3%
Selenium 7.5µg 5.8µg 3%
Folate 3µg 11µg 2%
Vitamin K 0µg 2.1µg 2%
Calories 130kcal 90kcal 2%
Calcium 10mg 29mg 2%
Vitamin B6 0.093mg 0.103mg 1%
Zinc 0.49mg 0.58mg 1%
Monounsaturated fat 0.088g 0.601g 1%
Net carbs 27.77g 9.85g N/A
Sugar 0.05g 0.54g N/A
Vitamin E 0.04mg 0.09mg 0%
Vitamin B3 0.4mg 0.367mg 0%
Trans fat 0.016g N/A
Tryptophan 0.031mg 0.065mg 0%
Threonine 0.096mg 0.231mg 0%
Isoleucine 0.116mg 0.242mg 0%
Leucine 0.222mg 0.438mg 0%
Lysine 0.097mg 0.377mg 0%
Methionine 0.063mg 0.083mg 0%
Phenylalanine 0.144mg 0.297mg 0%
Valine 0.164mg 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more CarbsCarbs +107.9%
Contains more ProteinProtein +85.1%
Contains more FatsFats +617.9%
Contains more WaterWater +13.6%
Contains more OtherOther +307.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated fat -87.8%
Contains more Mono. FatMonounsaturated fat +583%
Contains more Poly. FatPolyunsaturated fat +614.5%

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169757/nutrients
  2. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.