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 are higher in fiber, folate, copper, iron, phosphorus, protein, potassium, magnesium, and choline.
Navy beans cover your daily need for fiber 40% more than rice.
Rice has 3 times more selenium than navy beans. While rice has 7.5µg of selenium, navy beans have only 2.9µg.
The glycemic index of rice is higher.

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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Rice

Navy beans

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Rice

Navy beans

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%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fiber	0.4g	10.5g	40%
Folate	58µg	140µg	21%
Copper	0.069mg	0.21mg	16%
Iron	1.2mg	2.36mg	15%
Phosphorus	43mg	144mg	14%
Protein	2.69g	8.23g	11%
Omega-3 (ALA)		0.177g	11%
Magnesium	12mg	53mg	10%
Potassium	35mg	389mg	10%
Selenium	7.5µg	2.9µg	8%
Choline	2.1mg	44.7mg	8%
Calcium	10mg	69mg	6%
Starch		15.4g	6%
Vitamin B1	0.163mg	0.237mg	6%
Zinc	0.49mg	1.03mg	5%
Vitamin B3	1.476mg	0.649mg	5%
Vitamin B2	0.013mg	0.066mg	4%
Vitamin B6	0.093mg	0.138mg	3%
Polyunsaturated fat	0.076g	0.49g	3%
Manganese	0.472mg	0.527mg	2%
Vitamin B5	0.39mg	0.266mg	2%
Calories	130kcal	140kcal	1%
Fats	0.28g	0.62g	1%
Vitamin C	0mg	0.9mg	1%
Carbs	28.17g	26.05g	1%
Vitamin K	0µg	0.6µg	1%
Protein per 100 calories	2.1g	5.9g	N/A
Calories per 10 g protein	483kcal	170kcal	N/A
Weight per 100 calories	77g	71g	N/A
Net carbs	27.77g	15.55g	N/A
Sugar	0.05g	0.37g	N/A
Sodium	1mg	0mg	0%
Vitamin E	0.04mg	0.01mg	0%
Saturated fat	0.077g	0.098g	0%
Monounsaturated fat	0.088g	0.142g	0%
Tryptophan	0.031mg	0.1mg	0%
Threonine	0.096mg	0.289mg	0%
Isoleucine	0.116mg	0.387mg	0%
Leucine	0.222mg	0.7mg	0%
Lysine	0.097mg	0.52mg	0%
Methionine	0.063mg	0.111mg	0%
Phenylalanine	0.144mg	0.471mg	0%
Valine	0.164mg	0.504mg	0%
Histidine	0.063mg	0.206mg	0%