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  6. Rice vs. Navy bean raw

Rice vs. Navy bean raw — In-Depth Nutrition Comparison

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Differences between rice and navy bean raw

  • Rice has more selenium, while navy bean raw has more copper, magnesium, vitamin C, vitamin B1, folate, vitamin B2, iron, vitamin B5, and phosphorus.
  • Navy bean raw's daily need coverage for copper is 32% higher.
  • Navy bean raw contains 13 times less selenium than rice. Rice contains 7.5µg of selenium, while navy bean raw contains 0.6µg.
  • Navy bean raw has a lower glycemic index. The glycemic index of navy bean raw is 39, while the glycemic index of rice is 60.

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 raw 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rice
Rice
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains less SodiumSodium -92.3%
Contains more ManganeseManganese +15.7%
Contains more SeleniumSelenium +1150%
Contains more MagnesiumMagnesium +741.7%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +777.1%
Contains more IronIron +60.8%
Contains more CopperCopper +415.9%
Contains more ZincZinc +81.6%
Contains more PhosphorusPhosphorus +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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rice
Rice
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +21%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +139.3%
Contains more Vitamin B2Vitamin B2 +1553.8%
Contains more Vitamin B5Vitamin B5 +111.5%
Contains more Vitamin B6Vitamin B6 +105.4%
Contains more FolateFolate +127.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Rice Navy bean raw DV% diff.
Copper 0.069mg 0.356mg 32%
Magnesium 12mg 101mg 21%
Vitamin C 0mg 18.8mg 21%
Vitamin B1 0.163mg 0.39mg 19%
Folate 58µg 132µg 19%
Vitamin B2 0.013mg 0.215mg 16%
Selenium 7.5µg 0.6µg 13%
Vitamin B5 0.39mg 0.825mg 9%
Iron 1.2mg 1.93mg 9%
Vitamin B6 0.093mg 0.191mg 8%
Potassium 35mg 307mg 8%
Phosphorus 43mg 100mg 8%
Protein 2.69g 6.15g 7%
Carbs 28.17g 13.05g 5%
Zinc 0.49mg 0.89mg 4%
Manganese 0.472mg 0.408mg 3%
Calories 130kcal 67kcal 3%
Polyunsaturated fat 0.076g 0.407g 2%
Fiber 0.4g 2%
Vitamin B3 1.476mg 1.22mg 2%
Calcium 10mg 15mg 1%
Fats 0.28g 0.7g 1%
Sodium 1mg 13mg 1%
Net carbs 27.77g 13.05g N/A
Sugar 0.05g N/A
Vitamin E 0.04mg 0%
Choline 2.1mg 0%
Saturated fat 0.077g 0.085g 0%
Monounsaturated fat 0.088g 0.052g 0%
Tryptophan 0.031mg 0.064mg 0%
Threonine 0.096mg 0.258mg 0%
Isoleucine 0.116mg 0.273mg 0%
Leucine 0.222mg 0.442mg 0%
Lysine 0.097mg 0.35mg 0%
Methionine 0.063mg 0.064mg 0%
Phenylalanine 0.144mg 0.31mg 0%
Valine 0.164mg 0.316mg 0%
Histidine 0.063mg 0.172mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more CarbsCarbs +115.9%
Contains more ProteinProtein +128.6%
Contains more FatsFats +150%
Contains more WaterWater +15.6%
Contains more OtherOther +126.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
2
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -9.4%
Contains more Mono. FatMonounsaturated fat +69.2%
Contains more Poly. FatPolyunsaturated fat +435.5%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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 raw - 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.