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, protein, 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 selenium than rice. Rice has 7.5µg of selenium, while great northern beans has 4.1µg.

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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Rice

Great northern beans

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Rice

Great northern beans

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+116.7%
Contains more Vitamin B5Vitamin B5	+46.6%

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 D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B1 ~0.158mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			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%
Carbs	28.17g	21.09g	2%
Manganese	0.472mg	0.518mg	2%
Vitamin B5	0.39mg	0.266mg	2%
Vitamin B6	0.093mg	0.117mg	2%
Calories	130kcal	118kcal	1%
Vitamin C	0mg	1.3mg	1%
Polyunsaturated fat	0.076g	0.187g	1%
Protein per 100 calories	2.1g	7.1g	N/A
Calories per 10 g protein	483kcal	142kcal	N/A
Weight per 100 calories	77g	85g	N/A
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%
Choline	2.1mg		0%
Saturated fat	0.077g	0.14g	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%