Rice vs. Yellow beans — In-Depth Nutrition Comparison

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Summary of differences between rice and yellow beans

Rice has more selenium; however, yellow beans are higher in fiber, phosphorus, iron, protein, magnesium, copper, potassium, vitamin B2, and choline.
Yellow beans cover your daily need for fiber 40% more than rice.
Rice has 6 times more selenium than yellow beans. While rice has 7.5µg of selenium, yellow beans have only 1.3µg.

These are the specific foods used in this comparison Rice, white, long-grain, regular, enriched, cooked and Beans, yellow, 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

Yellow beans

Contains less SodiumSodium	-80%
Contains more SeleniumSelenium	+476.9%

Contains more MagnesiumMagnesium	+516.7%
Contains more CalciumCalcium	+520%
Contains more PotassiumPotassium	+828.6%
Contains more IronIron	+106.7%
Contains more CopperCopper	+169.6%
Contains more ZincZinc	+116.3%
Contains more PhosphorusPhosphorus	+325.6%

~equal in Manganese ~0.455mg

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

Yellow beans

Contains more Vitamin B3Vitamin B3	+108.5%
Contains more Vitamin B5Vitamin B5	+70.3%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+2250%
Contains more Vitamin B1Vitamin B1	+14.7%
Contains more Vitamin B2Vitamin B2	+692.3%
Contains more Vitamin B6Vitamin B6	+38.7%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+39.7%

~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	10.4g	40%
Phosphorus	43mg	183mg	20%
Iron	1.2mg	2.48mg	16%
Magnesium	12mg	74mg	15%
Protein	2.69g	9.16g	13%
Copper	0.069mg	0.186mg	13%
Selenium	7.5µg	1.3µg	11%
Potassium	35mg	325mg	9%
Vitamin B2	0.013mg	0.103mg	7%
Vitamin E	0.04mg	0.94mg	6%
Folate	58µg	81µg	6%
Choline	2.1mg	35.2mg	6%
Calcium	10mg	62mg	5%
Zinc	0.49mg	1.06mg	5%
Vitamin B3	1.476mg	0.708mg	5%
Vitamin B5	0.39mg	0.229mg	3%
Vitamin B6	0.093mg	0.129mg	3%
Vitamin K	0µg	3.5µg	3%
Polyunsaturated fat	0.076g	0.466g	3%
Vitamin C	0mg	1.8mg	2%
Vitamin B1	0.163mg	0.187mg	2%
Calories	130kcal	144kcal	1%
Fats	0.28g	1.08g	1%
Carbs	28.17g	25.28g	1%
Manganese	0.472mg	0.455mg	1%
Saturated fat	0.077g	0.279g	1%
Protein per 100 calories	2.1g	6.4g	N/A
Calories per 10 g protein	483kcal	157kcal	N/A
Weight per 100 calories	77g	69g	N/A
Net carbs	27.77g	14.88g	N/A
Sugar	0.05g	0.34g	N/A
Sodium	1mg	5mg	0%
Monounsaturated fat	0.088g	0.094g	0%
Tryptophan	0.031mg	0.108mg	0%
Threonine	0.096mg	0.386mg	0%
Isoleucine	0.116mg	0.405mg	0%
Leucine	0.222mg	0.732mg	0%
Lysine	0.097mg	0.629mg	0%
Methionine	0.063mg	0.138mg	0%
Phenylalanine	0.144mg	0.496mg	0%
Valine	0.164mg	0.479mg	0%
Histidine	0.063mg	0.255mg	0%