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Rice vs Navy bean - In-Depth Nutrition Comparison

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Differences between Rice and Navy bean

  • Rice has more Selenium, while Navy bean has more Copper, Magnesium, Vitamin C, Vitamin B1, Folate, Vitamin B2, Iron, Vitamin B5, and Phosphorus.
  • Navy bean's daily need coverage for Copper is 32% higher.
  • Navy bean contains 13 times less Selenium than Rice. Rice contains 7.5µg of Selenium, while Navy bean contains 0.6µg.

The food types used in this comparison are Rice, white, long-grain, regular, enriched, cooked and Beans, navy, mature seeds, sprouted, raw.

Infographic

Rice vs Navy 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
:
Contains less Sodium -92.3%
Contains more Calcium +50%
Contains more Iron +60.8%
Contains more Magnesium +741.7%
Contains more Phosphorus +132.6%
Contains more Potassium +777.1%
Contains more Zinc +81.6%
Contains more Copper +415.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Contains less Sodium -92.3%
Contains more Calcium +50%
Contains more Iron +60.8%
Contains more Magnesium +741.7%
Contains more Phosphorus +132.6%
Contains more Potassium +777.1%
Contains more Zinc +81.6%
Contains more Copper +415.9%

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
3
:
Contains more Vitamin B3 +21%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +139.3%
Contains more Vitamin B2 +1553.8%
Contains more Vitamin B5 +111.5%
Contains more Vitamin B6 +105.4%
Contains more Folate +127.6%
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 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin B3 +21%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +139.3%
Contains more Vitamin B2 +1553.8%
Contains more Vitamin B5 +111.5%
Contains more Vitamin B6 +105.4%
Contains more Folate +127.6%

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 Navy bean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar 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 Navy bean Opinion
Net carbs 27.77g 13.05g Rice
Protein 2.69g 6.15g Navy bean
Fats 0.28g 0.7g Navy bean
Carbs 28.17g 13.05g Rice
Calories 130kcal 67kcal Rice
Starch g g
Fructose g g
Sugar 0.05g g Navy bean
Fiber 0.4g g Rice
Calcium 10mg 15mg Navy bean
Iron 1.2mg 1.93mg Navy bean
Magnesium 12mg 101mg Navy bean
Phosphorus 43mg 100mg Navy bean
Potassium 35mg 307mg Navy bean
Sodium 1mg 13mg Rice
Zinc 0.49mg 0.89mg Navy bean
Copper 0.069mg 0.356mg Navy bean
Vitamin A 0IU 4IU Navy bean
Vitamin E 0.04mg mg Rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 18.8mg Navy bean
Vitamin B1 0.163mg 0.39mg Navy bean
Vitamin B2 0.013mg 0.215mg Navy bean
Vitamin B3 1.476mg 1.22mg Rice
Vitamin B5 0.39mg 0.825mg Navy bean
Vitamin B6 0.093mg 0.191mg Navy bean
Folate 58µg 132µg Navy bean
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Rice
Tryptophan 0.031mg 0.064mg Navy bean
Threonine 0.096mg 0.258mg Navy bean
Isoleucine 0.116mg 0.273mg Navy bean
Leucine 0.222mg 0.442mg Navy bean
Lysine 0.097mg 0.35mg Navy bean
Methionine 0.063mg 0.064mg Navy bean
Phenylalanine 0.144mg 0.31mg Navy bean
Valine 0.164mg 0.316mg Navy bean
Histidine 0.063mg 0.172mg Navy bean
Cholesterol 0mg 0mg
Trans Fat g 0g Rice
Saturated Fat 0.077g 0.085g Rice
Monounsaturated Fat 0.088g 0.052g Rice
Polyunsaturated fat 0.076g 0.407g Navy bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Navy 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
35
Navy bean
Mineral Summary Score
14
Rice
45
Navy 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
37%
Navy bean
Carbohydrates
28%
Rice
13%
Navy bean
Fats
1%
Rice
3%
Navy bean

Comparison summary

Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.008g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $0.3)
Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Navy bean
Navy bean is relatively richer in minerals
Which food is richer in vitamins?
Navy bean
Navy 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. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.