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  6. Rice vs. Great northern beans

Rice vs. Great northern beans — In-Depth Nutrition Comparison

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Significant differences between rice and great northern beans

  • Rice has more selenium; however, great northern beans is richer in fiber, copper, phosphorus, iron, folate, potassium, magnesium, and calcium.
  • Great northern beans covers your daily fiber needs 26% more than rice.
  • Great northern beans has 2 times less vitamin B3 than rice. Rice has 1.476mg of vitamin B3, while great northern beans has 0.681mg.

Specific food types used in this comparison are Rice, white, long-grain, regular, enriched, cooked and Beans, great northern, mature seeds, cooked, boiled, without salt.

Infographic

Rice vs Great northern beans 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
2
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 36% 20% 35% 80% 82% 24% 71% 0.26% 68% 22%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +82.9%
Contains more MagnesiumMagnesium +316.7%
Contains more CalciumCalcium +580%
Contains more PotassiumPotassium +1017.1%
Contains more IronIron +77.5%
Contains more CopperCopper +258%
Contains more ZincZinc +79.6%
Contains more PhosphorusPhosphorus +283.7%
~equal in Manganese ~0.518mg

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
4
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 4.3% 0% 0% 0% 40% 14% 13% 16% 27% 0% 0% 77% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +116.7%
Contains more Vitamin B5Vitamin B5 +46.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +353.8%
Contains more Vitamin B6Vitamin B6 +25.8%
Contains more FolateFolate +75.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.158mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Rice Great northern beans DV% diff.
Fiber 0.4g 7g 26%
Copper 0.069mg 0.247mg 20%
Phosphorus 43mg 165mg 17%
Iron 1.2mg 2.13mg 12%
Protein 2.69g 8.33g 11%
Folate 58µg 102µg 11%
Potassium 35mg 391mg 10%
Magnesium 12mg 50mg 9%
Calcium 10mg 68mg 6%
Selenium 7.5µg 4.1µg 6%
Vitamin B3 1.476mg 0.681mg 5%
Zinc 0.49mg 0.88mg 4%
Vitamin B2 0.013mg 0.059mg 4%
Manganese 0.472mg 0.518mg 2%
Carbs 28.17g 21.09g 2%
Vitamin B6 0.093mg 0.117mg 2%
Vitamin B5 0.39mg 0.266mg 2%
Calories 130kcal 118kcal 1%
Vitamin C 0mg 1.3mg 1%
Polyunsaturated fat 0.076g 0.187g 1%
Fats 0.28g 0.45g 0%
Net carbs 27.77g 14.09g N/A
Sugar 0.05g N/A
Sodium 1mg 2mg 0%
Vitamin E 0.04mg 0%
Vitamin B1 0.163mg 0.158mg 0%
Saturated fat 0.077g 0.14g 0%
Choline 2.1mg 0%
Monounsaturated fat 0.088g 0.021g 0%
Tryptophan 0.031mg 0.099mg 0%
Threonine 0.096mg 0.351mg 0%
Isoleucine 0.116mg 0.368mg 0%
Leucine 0.222mg 0.665mg 0%
Lysine 0.097mg 0.572mg 0%
Methionine 0.063mg 0.125mg 0%
Phenylalanine 0.144mg 0.451mg 0%
Valine 0.164mg 0.436mg 0%
Histidine 0.063mg 0.232mg 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
8% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 g
Contains more CarbsCarbs +33.6%
Contains more ProteinProtein +209.7%
Contains more FatsFats +60.7%
Contains more OtherOther +169%
~equal in Water ~69g

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
40% 6% 54%
Saturated fat: Sat. Fat 0.14 g
Monounsaturated fat: Mono. Fat 0.021 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains less Sat. FatSaturated fat -45%
Contains more Mono. FatMonounsaturated fat +319%
Contains more Poly. FatPolyunsaturated fat +146.1%

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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. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.