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, magnesium, copper, potassium, vitamin B2, choline, and vitamin E.
- 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.
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 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% |
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.
| 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% |
| Contains more CholineCholine | +1576.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.69 g
Fats:
0.28 g
Carbs:
28.17 g
Water:
68.44 g
Other:
0.42 g
Protein:
9.16 g
Fats:
1.08 g
Carbs:
25.28 g
Water:
62.98 g
Other:
1.5 g
| Contains more CarbsCarbs | +11.4% |
| Contains more ProteinProtein | +240.5% |
| Contains more FatsFats | +285.7% |
| Contains more OtherOther | +257.1% |
~equal in
Water
~62.98g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.077 g
Monounsaturated fat:
Mono. Fat
0.088 g
Polyunsaturated fat:
Poly. Fat
0.076 g
Saturated fat:
Sat. Fat
0.279 g
Monounsaturated fat:
Mono. Fat
0.094 g
Polyunsaturated fat:
Poly. Fat
0.466 g
| Contains less Sat. FatSaturated fat | -72.4% |
| Contains more Poly. FatPolyunsaturated fat | +513.2% |
~equal in
Monounsaturated fat
~0.094g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
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% |
| Copper | 0.069mg | 0.186mg | 13% |
| Protein | 2.69g | 9.16g | 13% |
| Selenium | 7.5µg | 1.3µg | 11% |
| Potassium | 35mg | 325mg | 9% |
| Vitamin B2 | 0.013mg | 0.103mg | 7% |
| Choline | 2.1mg | 35.2mg | 6% |
| Vitamin E | 0.04mg | 0.94mg | 6% |
| Folate | 58µg | 81µg | 6% |
| Vitamin B3 | 1.476mg | 0.708mg | 5% |
| Zinc | 0.49mg | 1.06mg | 5% |
| Calcium | 10mg | 62mg | 5% |
| Vitamin B5 | 0.39mg | 0.229mg | 3% |
| Vitamin K | 0µg | 3.5µg | 3% |
| Vitamin B6 | 0.093mg | 0.129mg | 3% |
| Polyunsaturated fat | 0.076g | 0.466g | 3% |
| Vitamin C | 0mg | 1.8mg | 2% |
| Vitamin B1 | 0.163mg | 0.187mg | 2% |
| Saturated fat | 0.077g | 0.279g | 1% |
| Calories | 130kcal | 144kcal | 1% |
| Manganese | 0.472mg | 0.455mg | 1% |
| Carbs | 28.17g | 25.28g | 1% |
| Fats | 0.28g | 1.08g | 1% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
12%
19%
Minerals Daily Need Coverage Score
22%
43%
Comparison summary
Which food is lower in glycemic index?
Yellow beans is lower in glycemic index (difference - 60)
Which food is cheaper?
Yellow beans is cheaper (difference - $1)
Which food is richer in minerals?
Yellow beans is relatively richer in minerals
Which food is richer in vitamins?
Yellow beans is relatively richer in vitamins
Which food is lower in Sugar?
Rice is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Rice contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Rice is lower in Saturated fat (difference - 0.202g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)