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

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 C +∞%
Contains more Vitamin A +∞%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 41% 3% 28% 24% 22% 0% 0% 44%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 1% 0% 0% 98% 50% 23% 50% 45% 0% 0% 99%
Contains more Vitamin B3 +21%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Navy bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

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

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.