Rice vs. Baked beans — In-Depth Nutrition Comparison

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Significant differences between rice and baked beans

Rice has more manganese and vitamin B3; however, baked beans are richer in fiber, copper, iron, potassium, phosphorus, and magnesium.
Baked beans cover your daily fiber needs 20% more than rice.
Baked beans have 4 times less vitamin B3 than rice. Rice has 1.476mg of vitamin B3, while baked beans have 0.408mg.
Rice contains less saturated fat.
Rice has a higher glycemic index. The glycemic index of rice is 60, while the glycemic index of baked beans is 40.

Specific food types used in this comparison are Rice, white, long-grain, regular, enriched, cooked and Beans, baked, home prepared.

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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.

Rice

Baked beans

Contains less SodiumSodium	-99.8%
Contains more ManganeseManganese	+85.1%
Contains more SeleniumSelenium	+31.6%

Contains more MagnesiumMagnesium	+258.3%
Contains more CalciumCalcium	+510%
Contains more PotassiumPotassium	+922.9%
Contains more IronIron	+65.8%
Contains more CopperCopper	+130.4%
Contains more ZincZinc	+49%
Contains more PhosphorusPhosphorus	+153.5%

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

Baked beans

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+19.9%
Contains more Vitamin B3Vitamin B3	+261.8%
Contains more Vitamin B5Vitamin B5	+151.6%
Contains more FolateFolate	+20.8%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B2Vitamin B2	+276.9%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.09mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fiber	0.4g	5.5g	20%
Sodium	1mg	422mg	18%
Potassium	35mg	358mg	10%
Copper	0.069mg	0.159mg	10%
Iron	1.2mg	1.99mg	10%
Saturated fat	0.077g	1.948g	9%
Manganese	0.472mg	0.255mg	9%
Phosphorus	43mg	109mg	9%
Vitamin B3	1.476mg	0.408mg	7%
Magnesium	12mg	43mg	7%
Fats	0.28g	5.15g	7%
Protein	2.69g	5.54g	6%
Calcium	10mg	61mg	5%
Vitamin B5	0.39mg	0.155mg	5%
Monounsaturated fat	0.088g	2.133g	5%
Polyunsaturated fat	0.076g	0.74g	4%
Folate	58µg	48µg	3%
Vitamin B2	0.013mg	0.049mg	3%
Selenium	7.5µg	5.7µg	3%
Cholesterol	0mg	5mg	2%
Carbs	28.17g	21.63g	2%
Zinc	0.49mg	0.73mg	2%
Vitamin B1	0.163mg	0.136mg	2%
Calories	130kcal	155kcal	1%
Vitamin C	0mg	1.1mg	1%
Net carbs	27.77g	16.13g	N/A
Sugar	0.05g		N/A
Vitamin E	0.04mg		0%
Vitamin B6	0.093mg	0.09mg	0%
Choline	2.1mg		0%
Tryptophan	0.031mg	0.067mg	0%
Threonine	0.096mg	0.228mg	0%
Isoleucine	0.116mg	0.242mg	0%
Leucine	0.222mg	0.428mg	0%
Lysine	0.097mg	0.379mg	0%
Methionine	0.063mg	0.086mg	0%
Phenylalanine	0.144mg	0.287mg	0%
Valine	0.164mg	0.282mg	0%
Histidine	0.063mg	0.153mg	0%