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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
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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
2
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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
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

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
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 0% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
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%
Contains more CholineCholine +1571.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.093mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice White beans 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%
Zinc 0.49mg 1.38mg 8%
Vitamin B3 1.476mg 0.14mg 8%
Calcium 10mg 90mg 8%
Manganese 0.472mg 0.636mg 7%
Folate 58µg 81µg 6%
Vitamin E 0.04mg 0.94mg 6%
Choline 2.1mg 35.1mg 6%
Vitamin B1 0.163mg 0.118mg 4%
Vitamin B5 0.39mg 0.229mg 3%
Vitamin K 0µg 3.5µg 3%
Vitamin B2 0.013mg 0.046mg 3%
Carbs 28.17g 25.09g 1%
Polyunsaturated fat 0.076g 0.152g 1%
Calories 130kcal 139kcal 0%
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%

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
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 CarbsCarbs +12.3%
Contains more ProteinProtein +261.7%
Contains more FatsFats +25%
Contains more OtherOther +316.7%
~equal in Water ~63.08g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
2
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
33% 11% 55%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
Contains less Sat. FatSaturated fat -15.4%
Contains more Mono. FatMonounsaturated fat +183.9%
Contains more Poly. FatPolyunsaturated fat +100%

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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.