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Rice vs. French beans — In-Depth Nutrition Comparison

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How are rice and french beans different?

  • Rice is richer in selenium and vitamin B3, while french beans is higher in fiber, magnesium, potassium, phosphorus, calcium, and copper.
  • French beans covers your daily need for fiber, 36% more than rice.
  • Rice contains 6 times more selenium than french beans. Rice contains 7.5µg of selenium, while french beans contains 1.2µg.
  • Rice has a higher glycemic index (60) than french beans (20).

Rice, white, long-grain, regular, enriched, cooked and Beans, french, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Rice vs French beans 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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 40% 19% 33% 41% 38% 17% 44% 0.78% 50% 6.5%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +23.6%
Contains more SeleniumSelenium +525%
Contains more MagnesiumMagnesium +366.7%
Contains more CalciumCalcium +530%
Contains more PotassiumPotassium +957.1%
Contains more CopperCopper +66.7%
Contains more ZincZinc +30.6%
Contains more PhosphorusPhosphorus +137.2%
~equal in Iron ~1.08mg

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
5
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 4% 0% 0% 0% 33% 14% 10% 13% 24% 0% 0% 56% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +25.4%
Contains more Vitamin B3Vitamin B3 +170.3%
Contains more Vitamin B5Vitamin B5 +75.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +376.9%
Contains more Vitamin B6Vitamin B6 +12.9%
Contains more FolateFolate +29.3%
~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 French beans DV% diff.
Fiber 0.4g 9.4g 36%
Selenium 7.5µg 1.2µg 11%
Magnesium 12mg 56mg 10%
Potassium 35mg 370mg 10%
Protein 2.69g 7.05g 9%
Phosphorus 43mg 102mg 8%
Vitamin B3 1.476mg 0.546mg 6%
Calcium 10mg 63mg 5%
Copper 0.069mg 0.115mg 5%
Vitamin B2 0.013mg 0.062mg 4%
Manganese 0.472mg 0.382mg 4%
Folate 58µg 75µg 4%
Vitamin B5 0.39mg 0.222mg 3%
Polyunsaturated fat 0.076g 0.453g 3%
Vitamin B1 0.163mg 0.13mg 3%
Iron 1.2mg 1.08mg 2%
Zinc 0.49mg 0.64mg 1%
Carbs 28.17g 24.02g 1%
Vitamin B6 0.093mg 0.105mg 1%
Vitamin C 0mg 1.2mg 1%
Fats 0.28g 0.76g 1%
Calories 130kcal 129kcal 0%
Net carbs 27.77g 14.62g N/A
Sugar 0.05g N/A
Sodium 1mg 6mg 0%
Vitamin E 0.04mg 0%
Choline 2.1mg 0%
Saturated fat 0.077g 0.083g 0%
Monounsaturated fat 0.088g 0.052g 0%
Tryptophan 0.031mg 0.083mg 0%
Threonine 0.096mg 0.297mg 0%
Isoleucine 0.116mg 0.311mg 0%
Leucine 0.222mg 0.563mg 0%
Lysine 0.097mg 0.484mg 0%
Methionine 0.063mg 0.106mg 0%
Phenylalanine 0.144mg 0.381mg 0%
Valine 0.164mg 0.369mg 0%
Histidine 0.063mg 0.196mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
7% 24% 67%
Protein: 7.05 g
Fats: 0.76 g
Carbs: 24.02 g
Water: 66.57 g
Other: 1.6 g
Contains more CarbsCarbs +17.3%
Contains more ProteinProtein +162.1%
Contains more FatsFats +171.4%
Contains more OtherOther +281%
~equal in Water ~66.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
14% 9% 77%
Saturated fat: Sat. Fat 0.083 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.453 g
Contains more Mono. FatMonounsaturated fat +69.2%
Contains more Poly. FatPolyunsaturated fat +496.1%
~equal in Saturated fat ~0.083g

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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. French beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173739/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.