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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
:
8
Great northern beans
Great northern beans
Contains less Sodium -50%
Contains more Selenium +82.9%
Contains more Calcium +580%
Contains more Iron +77.5%
Contains more Magnesium +316.7%
Contains more Phosphorus +283.7%
Contains more Potassium +1017.1%
Contains more Zinc +79.6%
Contains more Copper +258%
Equal in Manganese - 0.518
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Great northern beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 80% 36% 71% 35% 1% 24% 83% 68% 23%
Contains less Sodium -50%
Contains more Selenium +82.9%
Contains more Calcium +580%
Contains more Iron +77.5%
Contains more Magnesium +316.7%
Contains more Phosphorus +283.7%
Contains more Potassium +1017.1%
Contains more Zinc +79.6%
Contains more Copper +258%
Equal in Manganese - 0.518

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
5
:
5
Great northern beans
Great northern beans
Contains more Vitamin B3 +116.7%
Contains more Vitamin B5 +46.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +353.8%
Contains more Vitamin B6 +25.8%
Contains more Folate +75.9%
Equal in Vitamin B1 - 0.158
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Great northern beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 5% 40% 14% 13% 16% 27% 77% 0% 0%
Contains more Vitamin B3 +116.7%
Contains more Vitamin B5 +46.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +353.8%
Contains more Vitamin B6 +25.8%
Contains more Folate +75.9%
Equal in Vitamin B1 - 0.158

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
1
:
4
Great northern beans
Great northern beans
Contains more Carbs +33.6%
Contains more Protein +209.7%
Contains more Fats +60.7%
Contains more Other +169%
Equal in Water - 69
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Great northern beans
8% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 g
Contains more Carbs +33.6%
Contains more Protein +209.7%
Contains more Fats +60.7%
Contains more Other +169%
Equal in Water - 69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
2
:
1
Great northern beans
Great northern beans
Contains less Saturated Fat -45%
Contains more Monounsaturated Fat +319%
Contains more Polyunsaturated fat +146.1%
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Great northern beans
40% 6% 54%
Saturated Fat: 0.14 g
Monounsaturated Fat: 0.021 g
Polyunsaturated fat: 0.187 g
Contains less Saturated Fat -45%
Contains more Monounsaturated Fat +319%
Contains more Polyunsaturated fat +146.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rice Great northern beans
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rice Great northern beans Opinion
Net carbs 27.77g 14.09g Rice
Protein 2.69g 8.33g Great northern beans
Fats 0.28g 0.45g Great northern beans
Carbs 28.17g 21.09g Rice
Calories 130kcal 118kcal Rice
Sugar 0.05g Great northern beans
Fiber 0.4g 7g Great northern beans
Calcium 10mg 68mg Great northern beans
Iron 1.2mg 2.13mg Great northern beans
Magnesium 12mg 50mg Great northern beans
Phosphorus 43mg 165mg Great northern beans
Potassium 35mg 391mg Great northern beans
Sodium 1mg 2mg Rice
Zinc 0.49mg 0.88mg Great northern beans
Copper 0.069mg 0.247mg Great northern beans
Manganese 0.472mg 0.518mg Great northern beans
Selenium 7.5µg 4.1µg Rice
Vitamin A 0IU 1IU Great northern beans
Vitamin E 0.04mg Rice
Vitamin C 0mg 1.3mg Great northern beans
Vitamin B1 0.163mg 0.158mg Rice
Vitamin B2 0.013mg 0.059mg Great northern beans
Vitamin B3 1.476mg 0.681mg Rice
Vitamin B5 0.39mg 0.266mg Rice
Vitamin B6 0.093mg 0.117mg Great northern beans
Folate 58µg 102µg Great northern beans
Tryptophan 0.031mg 0.099mg Great northern beans
Threonine 0.096mg 0.351mg Great northern beans
Isoleucine 0.116mg 0.368mg Great northern beans
Leucine 0.222mg 0.665mg Great northern beans
Lysine 0.097mg 0.572mg Great northern beans
Methionine 0.063mg 0.125mg Great northern beans
Phenylalanine 0.144mg 0.451mg Great northern beans
Valine 0.164mg 0.436mg Great northern beans
Histidine 0.063mg 0.232mg Great northern beans
Saturated Fat 0.077g 0.14g Rice
Monounsaturated Fat 0.088g 0.021g Rice
Polyunsaturated fat 0.076g 0.187g Great northern beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Great northern beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
13%
Rice
16%
Great northern beans
Minerals Daily Need Coverage Score
22%
Rice
44%
Great northern beans

Comparison summary

Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.063g)
Which food is lower in Sugar?
Great northern beans
Great northern beans is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Great northern beans
Great northern beans is lower in glycemic index (difference - 60)
Which food is cheaper?
Great northern beans
Great northern beans is cheaper (difference - $1)
Which food is richer in minerals?
Great northern beans
Great northern beans is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.