Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Rice vs. Pinto beans — In-Depth Nutrition Comparison

Compare

How are rice and pinto beans different?

  • Rice is richer in vitamin B3, while pinto beans is higher in fiber, folate, copper, phosphorus, potassium, iron, vitamin B6, magnesium, and choline.
  • Pinto beans covers your daily need for fiber, 34% more than rice.
  • Rice contains 5 times more vitamin B3 than pinto beans. Rice contains 1.476mg of vitamin B3, while pinto beans contains 0.318mg.
  • Rice has a higher glycemic index (60) than pinto beans (39).

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

Infographic

Rice vs Pinto 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
1
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% 14% 38% 78% 73% 27% 63% 0.13% 59% 34%
Contains more SeleniumSelenium +21%
Contains more MagnesiumMagnesium +316.7%
Contains more CalciumCalcium +360%
Contains more PotassiumPotassium +1145.7%
Contains more IronIron +74.2%
Contains more CopperCopper +217.4%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +241.9%
~equal in Sodium ~1mg
~equal in Manganese ~0.453mg

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
2
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 2.7% 0% 19% 0% 48% 14% 6% 13% 53% 0% 8.8% 129% 19%
Contains more Vitamin B3Vitamin B3 +364.2%
Contains more Vitamin B5Vitamin B5 +85.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +2250%
Contains more Vitamin B1Vitamin B1 +18.4%
Contains more Vitamin B2Vitamin B2 +376.9%
Contains more Vitamin B6Vitamin B6 +146.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +196.6%
Contains more CholineCholine +1581%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
9% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 g
Contains more ProteinProtein +234.9%
Contains more FatsFats +132.1%
Contains more OtherOther +178.6%
~equal in Carbs ~26.22g
~equal in Water ~62.95g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
27% 26% 47%
Saturated fat: Sat. Fat 0.136 g
Monounsaturated fat: Mono. Fat 0.133 g
Polyunsaturated fat: Poly. Fat 0.235 g
Contains less Sat. FatSaturated fat -43.4%
Contains more Mono. FatMonounsaturated fat +51.1%
Contains more Poly. FatPolyunsaturated fat +209.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rice Pinto beans DV% diff.
Fiber 0.4g 9g 34%
Folate 58µg 172µg 29%
Copper 0.069mg 0.219mg 17%
Phosphorus 43mg 147mg 15%
Protein 2.69g 9.01g 13%
Potassium 35mg 436mg 12%
Iron 1.2mg 2.09mg 11%
Vitamin B6 0.093mg 0.229mg 10%
Magnesium 12mg 50mg 9%
Vitamin B3 1.476mg 0.318mg 7%
Choline 2.1mg 35.3mg 6%
Starch 15.15g 6%
Vitamin E 0.04mg 0.94mg 6%
Calcium 10mg 46mg 4%
Vitamin B2 0.013mg 0.062mg 4%
Zinc 0.49mg 0.98mg 4%
Vitamin B5 0.39mg 0.21mg 4%
Vitamin K 0µg 3.5µg 3%
Vitamin B1 0.163mg 0.193mg 3%
Selenium 7.5µg 6.2µg 2%
Polyunsaturated fat 0.076g 0.235g 1%
Calories 130kcal 143kcal 1%
Manganese 0.472mg 0.453mg 1%
Carbs 28.17g 26.22g 1%
Vitamin C 0mg 0.8mg 1%
Fats 0.28g 0.65g 1%
Net carbs 27.77g 17.22g N/A
Sugar 0.05g 0.34g N/A
Sodium 1mg 1mg 0%
Saturated fat 0.077g 0.136g 0%
Monounsaturated fat 0.088g 0.133g 0%
Tryptophan 0.031mg 0.108mg 0%
Threonine 0.096mg 0.331mg 0%
Isoleucine 0.116mg 0.426mg 0%
Leucine 0.222mg 0.765mg 0%
Lysine 0.097mg 0.63mg 0%
Methionine 0.063mg 0.117mg 0%
Phenylalanine 0.144mg 0.531mg 0%
Valine 0.164mg 0.519mg 0%
Histidine 0.063mg 0.247mg 0%

Which food is preferable for your diet?

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

People also compare

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
12%
Rice
24%
Pinto beans
Minerals Daily Need Coverage Score
22%
Rice
42%
Pinto beans

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 0.29g)
Which food is lower in Saturated fat?
Rice
Rice is lower in Saturated fat (difference - 0.059g)
Which food is lower in glycemic index?
Pinto beans
Pinto beans is lower in glycemic index (difference - 21)
Which food is cheaper?
Pinto beans
Pinto beans is cheaper (difference - $1)
Which food is richer in minerals?
Pinto beans
Pinto beans is relatively richer in minerals
Which food is richer in vitamins?
Pinto beans
Pinto beans is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)

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. Pinto beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/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.