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  6. Rice vs. Bean

Rice vs. Bean — In-Depth Nutrition Comparison

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The main differences between rice and bean

  • Rice is richer in iron, folate, vitamin B3, and selenium, yet bean is richer in fiber, copper, phosphorus, zinc, potassium, and choline.
  • Daily need coverage for fiber for bean is 20% higher.
  • Rice contains 4 times more Iron than bean. Rice contains 1.2mg of Iron, while bean contains 0.29mg.
  • Bean has 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 Bean 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%
Bean
Bean
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 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% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Bean
Bean
7
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 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.15mg
~equal in Vitamin B12 ~0µg

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
Bean
Bean
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
Bean
Bean
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rice Bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rice Bean Opinion
Calories 130kcal 105kcal Rice
Protein 2.69g 4.8g Bean
Fats 0.28g 0.4g Bean
Vitamin C 0mg 3.1mg Bean
Net carbs 27.77g 14.99g Rice
Carbs 28.17g 20.49g Rice
Magnesium 12mg 32mg Bean
Calcium 10mg 50mg Bean
Potassium 35mg 296mg Bean
Iron 1.2mg 0.29mg Rice
Sugar 0.05g 7.78g Rice
Fiber 0.4g 5.5g Bean
Copper 0.069mg 0.206mg Bean
Zinc 0.49mg 1.4mg Bean
Phosphorus 43mg 104mg Bean
Sodium 1mg 1mg
Vitamin A 0IU 106IU Bean
Vitamin A 0µg 5µg Bean
Vitamin E 0.04mg 0.15mg Bean
Manganese 0.472mg Rice
Selenium 7.5µg 4.5µg Rice
Vitamin B1 0.163mg 0.15mg Rice
Vitamin B2 0.013mg 0.06mg Bean
Vitamin B3 1.476mg 0.43mg Rice
Vitamin B5 0.39mg Rice
Vitamin B6 0.093mg 0.13mg Bean
Vitamin K 0µg 0.8µg Bean
Folate 58µg 24µg Rice
Choline 2.1mg 30.8mg Bean
Saturated Fat 0.077g 0.103g Rice
Monounsaturated Fat 0.088g 0.035g Rice
Polyunsaturated fat 0.076g 0.172g Bean
Tryptophan 0.031mg Rice
Threonine 0.096mg Rice
Isoleucine 0.116mg Rice
Leucine 0.222mg Rice
Lysine 0.097mg Rice
Methionine 0.063mg Rice
Phenylalanine 0.144mg Rice
Valine 0.164mg Rice
Histidine 0.063mg Rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Bean
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
12%
Rice
11%
Bean
Minerals Daily Need Coverage Score
22%
Rice
25%
Bean

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 7.73g)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.026g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $0.5)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food is richer in vitamins?
?
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.

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. Bean - 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.