Rice vs. Pinto beans — In-Depth Nutrition Comparison

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How are rice and pinto beans different?

Rice is richer in vitamin B3, while pinto beans is higher in fiber, folate, copper, protein, phosphorus, potassium, iron, vitamin B6, and magnesium.
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.

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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

Pinto beans

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

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

Pinto beans

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%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			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%
Starch		15.15g	6%
Vitamin E	0.04mg	0.94mg	6%
Choline	2.1mg	35.3mg	6%
Calcium	10mg	46mg	4%
Zinc	0.49mg	0.98mg	4%
Vitamin B2	0.013mg	0.062mg	4%
Vitamin B5	0.39mg	0.21mg	4%
Vitamin B1	0.163mg	0.193mg	3%
Vitamin K	0µg	3.5µg	3%
Selenium	7.5µg	6.2µg	2%
Calories	130kcal	143kcal	1%
Fats	0.28g	0.65g	1%
Vitamin C	0mg	0.8mg	1%
Carbs	28.17g	26.22g	1%
Manganese	0.472mg	0.453mg	1%
Polyunsaturated fat	0.076g	0.235g	1%
Protein per 100 calories	2.1g	6.3g	N/A
Calories per 10 g protein	483kcal	159kcal	N/A
Weight per 100 calories	77g	70g	N/A
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%