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, potassium, magnesium, choline, and vitamin B1.
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

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

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

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

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%
Contains more CholineCholine	+2028.6%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~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%
Magnesium	12mg	53mg	10%
Potassium	35mg	389mg	10%
Selenium	7.5µg	2.9µg	8%
Choline	2.1mg	44.7mg	8%
Starch		15.4g	6%
Vitamin B1	0.163mg	0.237mg	6%
Calcium	10mg	69mg	6%
Zinc	0.49mg	1.03mg	5%
Vitamin B3	1.476mg	0.649mg	5%
Vitamin B2	0.013mg	0.066mg	4%
Polyunsaturated fat	0.076g	0.49g	3%
Vitamin B6	0.093mg	0.138mg	3%
Vitamin B5	0.39mg	0.266mg	2%
Manganese	0.472mg	0.527mg	2%
Vitamin K	0µg	0.6µg	1%
Calories	130kcal	140kcal	1%
Carbs	28.17g	26.05g	1%
Vitamin C	0mg	0.9mg	1%
Fats	0.28g	0.62g	1%
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%
Omega-3 - ALA		0.177g	N/A