Rice vs. Beans — In-Depth Nutrition Comparison
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The main differences between rice and beans
- Rice is richer in iron, folate, vitamin B3, and selenium, yet beans are richer in fiber, copper, phosphorus, zinc, potassium, and choline.
- Daily need coverage for fiber for beans is 20% higher.
- Rice contains 4 times more iron than beans. Rice contains 1.2mg of iron, while beans contain 0.29mg.
- Beans have a lower glycemic index than rice.
Food types used in this article are Rice, white, long-grain, regular, enriched, cooked and Beans, baked, canned, no salt added.
Infographic
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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.
| Contains more IronIron | +313.8% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +66.7% |
| Contains more MagnesiumMagnesium | +166.7% |
| Contains more CalciumCalcium | +400% |
| Contains more PotassiumPotassium | +745.7% |
| Contains more CopperCopper | +198.6% |
| Contains more ZincZinc | +185.7% |
| Contains more PhosphorusPhosphorus | +141.9% |
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.
| Contains more Vitamin B3Vitamin B3 | +243.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +141.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +275% |
| Contains more Vitamin B2Vitamin B2 | +361.5% |
| Contains more Vitamin B6Vitamin B6 | +39.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +1366.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +37.5% |
| Contains more ProteinProtein | +78.4% |
| Contains more FatsFats | +42.9% |
| Contains more OtherOther | +307.1% |
~equal in
Water
~72.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -25.2% |
| Contains more Mono. FatMonounsaturated fat | +151.4% |
| Contains more Poly. FatPolyunsaturated fat | +126.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 0.472mg | 21% | |
| Fiber | 0.4g | 5.5g | 20% |
| Copper | 0.069mg | 0.206mg | 15% |
| Iron | 1.2mg | 0.29mg | 11% |
| Phosphorus | 43mg | 104mg | 9% |
| Folate | 58µg | 24µg | 9% |
| Vitamin B5 | 0.39mg | 8% | |
| Potassium | 35mg | 296mg | 8% |
| Zinc | 0.49mg | 1.4mg | 8% |
| Vitamin B3 | 1.476mg | 0.43mg | 7% |
| Selenium | 7.5µg | 4.5µg | 5% |
| Choline | 2.1mg | 30.8mg | 5% |
| Magnesium | 12mg | 32mg | 5% |
| Protein | 2.69g | 4.8g | 4% |
| Vitamin B2 | 0.013mg | 0.06mg | 4% |
| Calcium | 10mg | 50mg | 4% |
| Vitamin B6 | 0.093mg | 0.13mg | 3% |
| Carbs | 28.17g | 20.49g | 3% |
| Vitamin C | 0mg | 3.1mg | 3% |
| Vitamin K | 0µg | 0.8µg | 1% |
| Polyunsaturated fat | 0.076g | 0.172g | 1% |
| Calories | 130kcal | 105kcal | 1% |
| Vitamin B1 | 0.163mg | 0.15mg | 1% |
| Vitamin E | 0.04mg | 0.15mg | 1% |
| Vitamin A | 0µg | 5µg | 1% |
| Fats | 0.28g | 0.4g | 0% |
| Net carbs | 27.77g | 14.99g | N/A |
| Sugar | 0.05g | 7.78g | N/A |
| Sodium | 1mg | 1mg | 0% |
| Saturated fat | 0.077g | 0.103g | 0% |
| Monounsaturated fat | 0.088g | 0.035g | 0% |
| Tryptophan | 0.031mg | 0% | |
| Threonine | 0.096mg | 0% | |
| Isoleucine | 0.116mg | 0% | |
| Leucine | 0.222mg | 0% | |
| Lysine | 0.097mg | 0% | |
| Methionine | 0.063mg | 0% | |
| Phenylalanine | 0.144mg | 0% | |
| Valine | 0.164mg | 0% | |
| Histidine | 0.063mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
12%
11%
Minerals Daily Need Coverage Score
22%
25%
Comparison summary
Which food is lower in Sugar?
Rice is lower in Sugar (difference - 7.73g)
Which food is lower in Saturated fat?
Rice is lower in Saturated fat (difference - 0.026g)
Which food is cheaper?
Rice is cheaper (difference - $0.5)
Which food is lower in glycemic index?
Beans is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Beans is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (1 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.