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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

Rice vs 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% 45% 23% 13% 18% 0.13% 62% 41%
Beans
Beans
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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%
~equal in Sodium ~1mg

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
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Beans
Beans
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.15mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice Beans 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%
Potassium 35mg 296mg 8%
Zinc 0.49mg 1.4mg 8%
Vitamin B5 0.39mg 8%
Vitamin B3 1.476mg 0.43mg 7%
Magnesium 12mg 32mg 5%
Selenium 7.5µg 4.5µg 5%
Choline 2.1mg 30.8mg 5%
Protein 2.69g 4.8g 4%
Calcium 10mg 50mg 4%
Vitamin B2 0.013mg 0.06mg 4%
Vitamin C 0mg 3.1mg 3%
Carbs 28.17g 20.49g 3%
Vitamin B6 0.093mg 0.13mg 3%
Calories 130kcal 105kcal 1%
Vitamin A 0µg 5µg 1%
Vitamin E 0.04mg 0.15mg 1%
Vitamin B1 0.163mg 0.15mg 1%
Vitamin K 0µg 0.8µg 1%
Polyunsaturated fat 0.076g 0.172g 1%
Protein per 100 calories 2.1g 4.6g N/A
Calories per 10 g protein 483kcal 219kcal N/A
Weight per 100 calories 77g 95g N/A
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%

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
Beans
Beans
4
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
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
Rice
Rice
2
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains less Sat. FatSaturated fat -25.2%
Contains more Mono. FatMonounsaturated fat +151.4%
Contains more Poly. FatPolyunsaturated fat +126.3%

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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/168878/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.