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Rice vs. White beans — In-Depth Nutrition Comparison

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A recap on differences between Rice and White beans

  • Rice has more Selenium, and Vitamin B3, however, White beans is higher in Iron, Copper, Fiber, Potassium, Magnesium, Phosphorus, Zinc, and Calcium.
  • 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.

Infographic

Rice vs White 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.
Contains less Sodium -83.3%
Contains more Selenium +476.9%
Contains more Calcium +800%
Contains more Iron +208.3%
Contains more Magnesium +425%
Contains more Phosphorus +162.8%
Contains more Potassium +1502.9%
Contains more Zinc +181.6%
Contains more Copper +315.9%
Contains more Manganese +34.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Contains less Sodium -83.3%
Contains more Selenium +476.9%
Contains more Calcium +800%
Contains more Iron +208.3%
Contains more Magnesium +425%
Contains more Phosphorus +162.8%
Contains more Potassium +1502.9%
Contains more Zinc +181.6%
Contains more Copper +315.9%
Contains more Manganese +34.7%

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
3
:
Contains more Vitamin B1 +38.1%
Contains more Vitamin B3 +954.3%
Contains more Vitamin B5 +70.3%
Contains more Vitamin E +2250%
Contains more Vitamin B2 +253.8%
Contains more Folate +39.7%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.093
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 0% 30% 11% 3% 14% 22% 61% 0% 9%
Contains more Vitamin B1 +38.1%
Contains more Vitamin B3 +954.3%
Contains more Vitamin B5 +70.3%
Contains more Vitamin E +2250%
Contains more Vitamin B2 +253.8%
Contains more Folate +39.7%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.093

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +12.3%
Contains more Protein +261.7%
Contains more Fats +25%
Contains more Other +316.7%
Equal in Water - 63.08
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Contains more Carbs +12.3%
Contains more Protein +261.7%
Contains more Fats +25%
Contains more Other +316.7%
Equal in Water - 63.08

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -15.4%
Contains more Monounsaturated Fat +183.9%
Contains more Polyunsaturated fat +100%
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Contains less Saturated Fat -15.4%
Contains more Monounsaturated Fat +183.9%
Contains more Polyunsaturated fat +100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rice White beans Opinion
Net carbs 27.77g 18.79g Rice
Protein 2.69g 9.73g White beans
Fats 0.28g 0.35g White beans
Carbs 28.17g 25.09g Rice
Calories 130kcal 139kcal White beans
Sugar 0.05g 0.34g Rice
Fiber 0.4g 6.3g White beans
Calcium 10mg 90mg White beans
Iron 1.2mg 3.7mg White beans
Magnesium 12mg 63mg White beans
Phosphorus 43mg 113mg White beans
Potassium 35mg 561mg White beans
Sodium 1mg 6mg Rice
Zinc 0.49mg 1.38mg White beans
Copper 0.069mg 0.287mg White beans
Manganese 0.472mg 0.636mg White beans
Selenium 7.5µg 1.3µg Rice
Vitamin E 0.04mg 0.94mg White beans
Vitamin B1 0.163mg 0.118mg Rice
Vitamin B2 0.013mg 0.046mg White beans
Vitamin B3 1.476mg 0.14mg Rice
Vitamin B5 0.39mg 0.229mg Rice
Vitamin B6 0.093mg 0.093mg
Folate 58µg 81µg White beans
Vitamin K 0µg 3.5µg White beans
Tryptophan 0.031mg 0.115mg White beans
Threonine 0.096mg 0.409mg White beans
Isoleucine 0.116mg 0.429mg White beans
Leucine 0.222mg 0.776mg White beans
Lysine 0.097mg 0.668mg White beans
Methionine 0.063mg 0.146mg White beans
Phenylalanine 0.144mg 0.526mg White beans
Valine 0.164mg 0.509mg White beans
Histidine 0.063mg 0.271mg White beans
Saturated Fat 0.077g 0.091g Rice
Monounsaturated Fat 0.088g 0.031g Rice
Polyunsaturated fat 0.076g 0.152g White beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice White 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
14%
White beans
Minerals Daily Need Coverage Score
22%
Rice
53%
White beans

Comparison summary

Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 60)
Which food is cheaper?
White beans
White beans is cheaper (difference - $1)
Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.014g)
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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.