Rice vs. White beans — In-Depth Nutrition Comparison

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A recap on the differences between rice and white beans

Rice has more selenium and vitamin B3; however, white beans is higher in iron, copper, fiber, protein, potassium, magnesium, phosphorus, and zinc.
White beans covers your daily iron needs 31% more than rice.
White beans contains 11 times less vitamin B3 than rice. Rice contains 1.476mg of vitamin B3, while white beans contains 0.14mg.

Food varieties used in this article are Rice, white, long-grain, regular, enriched, cooked and Beans, white, 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

White beans

Contains less SodiumSodium	-83.3%
Contains more SeleniumSelenium	+476.9%

Contains more MagnesiumMagnesium	+425%
Contains more CalciumCalcium	+800%
Contains more PotassiumPotassium	+1502.9%
Contains more IronIron	+208.3%
Contains more CopperCopper	+315.9%
Contains more ZincZinc	+181.6%
Contains more PhosphorusPhosphorus	+162.8%
Contains more ManganeseManganese	+34.7%

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

White beans

Contains more Vitamin B1Vitamin B1	+38.1%
Contains more Vitamin B3Vitamin B3	+954.3%
Contains more Vitamin B5Vitamin B5	+70.3%

Contains more Vitamin EVitamin E	+2250%
Contains more Vitamin B2Vitamin B2	+253.8%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+39.7%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B6 ~0.093mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	1.2mg	3.7mg	31%
Fiber	0.4g	6.3g	24%
Copper	0.069mg	0.287mg	24%
Potassium	35mg	561mg	15%
Protein	2.69g	9.73g	14%
Magnesium	12mg	63mg	12%
Selenium	7.5µg	1.3µg	11%
Phosphorus	43mg	113mg	10%
Calcium	10mg	90mg	8%
Zinc	0.49mg	1.38mg	8%
Vitamin B3	1.476mg	0.14mg	8%
Manganese	0.472mg	0.636mg	7%
Vitamin E	0.04mg	0.94mg	6%
Folate	58µg	81µg	6%
Choline	2.1mg	35.1mg	6%
Vitamin B1	0.163mg	0.118mg	4%
Vitamin B2	0.013mg	0.046mg	3%
Vitamin B5	0.39mg	0.229mg	3%
Vitamin K	0µg	3.5µg	3%
Carbs	28.17g	25.09g	1%
Polyunsaturated fat	0.076g	0.152g	1%
Calories	130kcal	139kcal	0%
Protein per 100 calories	2.1g	7g	N/A
Calories per 10 g protein	483kcal	143kcal	N/A
Weight per 100 calories	77g	72g	N/A
Fats	0.28g	0.35g	0%
Net carbs	27.77g	18.79g	N/A
Sugar	0.05g	0.34g	N/A
Sodium	1mg	6mg	0%
Vitamin B6	0.093mg	0.093mg	0%
Saturated fat	0.077g	0.091g	0%
Monounsaturated fat	0.088g	0.031g	0%
Tryptophan	0.031mg	0.115mg	0%
Threonine	0.096mg	0.409mg	0%
Isoleucine	0.116mg	0.429mg	0%
Leucine	0.222mg	0.776mg	0%
Lysine	0.097mg	0.668mg	0%
Methionine	0.063mg	0.146mg	0%
Phenylalanine	0.144mg	0.526mg	0%
Valine	0.164mg	0.509mg	0%
Histidine	0.063mg	0.271mg	0%