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Rice vs Bean - In-Depth Nutrition Comparison

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What are the differences between Rice and Bean?

  • Bean is richer than Rice in Folate, Copper, Fiber, Phosphorus, Iron, Vitamin B1, Potassium, Magnesium, Selenium, and Manganese.
  • Bean's daily need coverage for Folate is 117% more.

We used Rice, white, long-grain, regular, enriched, cooked and Beans, pinto, mature seeds, raw types in this article.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rice
1
:
7
Bean
Contains less Sodium -91.7%
Contains more Calcium +1030%
Contains more Iron +322.5%
Contains more Magnesium +1366.7%
Contains more Phosphorus +855.8%
Contains more Potassium +3880%
Contains more Zinc +365.3%
Contains more Copper +1194.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Contains less Sodium -91.7%
Contains more Calcium +1030%
Contains more Iron +322.5%
Contains more Magnesium +1366.7%
Contains more Phosphorus +855.8%
Contains more Potassium +3880%
Contains more Zinc +365.3%
Contains more Copper +1194.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rice
1
:
8
Bean
Contains more Vitamin B3 +25.7%
Contains more Vitamin E +425%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +337.4%
Contains more Vitamin B2 +1530.8%
Contains more Vitamin B5 +101.3%
Contains more Vitamin B6 +409.7%
Contains more Folate +805.2%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Contains more Vitamin B3 +25.7%
Contains more Vitamin E +425%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +337.4%
Contains more Vitamin B2 +1530.8%
Contains more Vitamin B5 +101.3%
Contains more Vitamin B6 +409.7%
Contains more Folate +805.2%
Contains more Vitamin K +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rice Bean
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rice Bean Opinion
Net carbs 27.77g 47.05g Bean
Protein 2.69g 21.42g Bean
Fats 0.28g 1.23g Bean
Carbs 28.17g 62.55g Bean
Calories 130kcal 347kcal Bean
Starch g 34.17g Bean
Fructose g 0g Bean
Sugar 0.05g 2.11g Rice
Fiber 0.4g 15.5g Bean
Calcium 10mg 113mg Bean
Iron 1.2mg 5.07mg Bean
Magnesium 12mg 176mg Bean
Phosphorus 43mg 411mg Bean
Potassium 35mg 1393mg Bean
Sodium 1mg 12mg Rice
Zinc 0.49mg 2.28mg Bean
Copper 0.069mg 0.893mg Bean
Vitamin A 0IU 0IU
Vitamin E 0.04mg 0.21mg Bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6.3mg Bean
Vitamin B1 0.163mg 0.713mg Bean
Vitamin B2 0.013mg 0.212mg Bean
Vitamin B3 1.476mg 1.174mg Rice
Vitamin B5 0.39mg 0.785mg Bean
Vitamin B6 0.093mg 0.474mg Bean
Folate 58µg 525µg Bean
Vitamin B12 0µg 0µg
Vitamin K 0µg 5.6µg Bean
Tryptophan 0.031mg 0.237mg Bean
Threonine 0.096mg 0.81mg Bean
Isoleucine 0.116mg 0.871mg Bean
Leucine 0.222mg 1.558mg Bean
Lysine 0.097mg 1.356mg Bean
Methionine 0.063mg 0.259mg Bean
Phenylalanine 0.144mg 1.095mg Bean
Valine 0.164mg 0.998mg Bean
Histidine 0.063mg 0.556mg Bean
Cholesterol 0mg 0mg
Trans Fat g 0g Rice
Saturated Fat 0.077g 0.235g Rice
Monounsaturated Fat 0.088g 0.229g Bean
Polyunsaturated fat 0.076g 0.407g Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
13
Rice
70
Bean
Mineral Summary Score
14
Rice
126
Bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
16%
Rice
129%
Bean
Carbohydrates
28%
Rice
63%
Bean
Fats
1%
Rice
6%
Bean

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 2.06g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.158g)
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 is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/175199/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.