Rice vs. Navy beans — In-Depth Nutrition Comparison
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Summary of differences between Rice and Navy beans
- Rice has more Selenium, however, Navy beans is higher in Fiber, Folate, Copper, Iron, Phosphorus, Potassium, Magnesium, Choline, and Vitamin B1.
- Navy beans covers your daily need of Fiber 40% more than Rice.
- Rice has 3 times more Selenium than Navy beans. While Rice has 7.5µg of Selenium, Navy beans has only 2.9µg.
These are the specific foods used in this comparison Rice, white, long-grain, regular, enriched, cooked and Beans, navy, mature seeds, cooked, boiled, without salt.
Infographic
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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 SeleniumSelenium | +158.6% |
| Contains more MagnesiumMagnesium | +341.7% |
| Contains more CalciumCalcium | +590% |
| Contains more PotassiumPotassium | +1011.4% |
| Contains more IronIron | +96.7% |
| Contains more CopperCopper | +204.3% |
| Contains more ZincZinc | +110.2% |
| Contains more PhosphorusPhosphorus | +234.9% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +11.7% |
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 EVitamin E | +300% |
| Contains more Vitamin B3Vitamin B3 | +127.4% |
| Contains more Vitamin B5Vitamin B5 | +46.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +45.4% |
| Contains more Vitamin B2Vitamin B2 | +407.7% |
| Contains more Vitamin B6Vitamin B6 | +48.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +141.4% |
| Contains more CholineCholine | +2028.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.69 g
Fats:
0.28 g
Carbs:
28.17 g
Water:
68.44 g
Other:
0.42 g
Protein:
8.23 g
Fats:
0.62 g
Carbs:
26.05 g
Water:
63.81 g
Other:
1.29 g
| Contains more ProteinProtein | +205.9% |
| Contains more FatsFats | +121.4% |
| Contains more OtherOther | +207.1% |
~equal in
Carbs
~26.05g
~equal in
Water
~63.81g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.077 g
Monounsaturated Fat:
Mono. Fat
0.088 g
Polyunsaturated fat:
Poly. Fat
0.076 g
Saturated Fat:
Sat. Fat
0.098 g
Monounsaturated Fat:
Mono. Fat
0.142 g
Polyunsaturated fat:
Poly. Fat
0.49 g
| Contains less Sat. FatSaturated Fat | -21.4% |
| Contains more Mono. FatMonounsaturated Fat | +61.4% |
| Contains more Poly. FatPolyunsaturated fat | +544.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 130kcal | 140kcal |
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| Protein | 2.69g | 8.23g |
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| Fats | 0.28g | 0.62g |
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| Vitamin C | 0mg | 0.9mg |
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| Net carbs | 27.77g | 15.55g |
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| Carbs | 28.17g | 26.05g |
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| Magnesium | 12mg | 53mg |
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| Calcium | 10mg | 69mg |
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| Potassium | 35mg | 389mg |
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| Iron | 1.2mg | 2.36mg |
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| Sugar | 0.05g | 0.37g |
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| Fiber | 0.4g | 10.5g |
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| Copper | 0.069mg | 0.21mg |
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| Zinc | 0.49mg | 1.03mg |
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| Starch | 15.4g |
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| Phosphorus | 43mg | 144mg |
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| Sodium | 1mg | 0mg |
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| Vitamin E | 0.04mg | 0.01mg |
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| Manganese | 0.472mg | 0.527mg |
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| Selenium | 7.5µg | 2.9µg |
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| Vitamin B1 | 0.163mg | 0.237mg |
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| Vitamin B2 | 0.013mg | 0.066mg |
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| Vitamin B3 | 1.476mg | 0.649mg |
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| Vitamin B5 | 0.39mg | 0.266mg |
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| Vitamin B6 | 0.093mg | 0.138mg |
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| Vitamin K | 0µg | 0.6µg |
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| Folate | 58µg | 140µg |
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| Choline | 2.1mg | 44.7mg |
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| Saturated Fat | 0.077g | 0.098g |
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| Monounsaturated Fat | 0.088g | 0.142g |
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| Polyunsaturated fat | 0.076g | 0.49g |
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| Tryptophan | 0.031mg | 0.1mg |
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| Threonine | 0.096mg | 0.289mg |
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| Isoleucine | 0.116mg | 0.387mg |
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| Leucine | 0.222mg | 0.7mg |
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| Lysine | 0.097mg | 0.52mg |
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| Methionine | 0.063mg | 0.111mg |
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| Phenylalanine | 0.144mg | 0.471mg |
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| Valine | 0.164mg | 0.504mg |
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| Histidine | 0.063mg | 0.206mg |
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| Omega-3 - ALA | 0.177g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
21%
Minerals Daily Need Coverage Score
22%
43%
Comparison summary
Which food is lower in Sugar?
Rice is lower in Sugar (difference - 0.32g)
Which food is lower in Saturated Fat?
Rice is lower in Saturated Fat (difference - 0.021g)
Which food is cheaper?
Rice is cheaper (difference - $0.3)
Which food is lower in Cholesterol?
Navy beans is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Navy beans contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Navy beans is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Navy beans is relatively richer in minerals
Which food is richer in vitamins?
Navy beans is relatively richer in vitamins