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.
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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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |
