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  6. White beans vs. Glutinous rice

White beans vs. Glutinous rice — In-Depth Nutrition Comparison

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A recap on differences between white beans and glutinous rice

  • Glutinous rice has less iron, copper, fiber, folate, manganese, potassium, phosphorus, magnesium, zinc, and calcium.
  • White beans covers your daily iron needs 45% more than glutinous rice.
  • Glutinous rice contains 81 times less folate than white beans. White beans contains 81µg of folate, while glutinous rice contains 1µg.

Food varieties used in this article are Beans, white, mature seeds, cooked, boiled, without salt and Rice, white, glutinous, unenriched, cooked.

Infographic

White beans vs Glutinous rice 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +1160%
Contains more CalciumCalcium +4400%
Contains more PotassiumPotassium +5510%
Contains more IronIron +2542.9%
Contains more CopperCopper +485.7%
Contains more ZincZinc +236.6%
Contains more PhosphorusPhosphorus +1312.5%
Contains more ManganeseManganese +142.7%
Contains less SodiumSodium -16.7%
Contains more SeleniumSelenium +330.8%

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.
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%
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% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin EVitamin E +2250%
Contains more Vitamin B1Vitamin B1 +490%
Contains more Vitamin B2Vitamin B2 +253.8%
Contains more Vitamin B6Vitamin B6 +257.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +8000%
Contains more CholineCholine +1571.4%
Contains more Vitamin B3Vitamin B3 +107.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.215mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more ProteinProtein +381.7%
Contains more FatsFats +84.2%
Contains more CarbsCarbs +19%
Contains more OtherOther +2400%
Contains more WaterWater +21.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 55%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Poly. FatPolyunsaturated fat +120.3%
Contains less Sat. FatSaturated fat -57.1%
Contains more Mono. FatMonounsaturated fat +125.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White beans Glutinous rice DV% diff.
Iron 3.7mg 0.14mg 45%
Copper 0.287mg 0.049mg 26%
Fiber 6.3g 1g 21%
Folate 81µg 1µg 20%
Manganese 0.636mg 0.262mg 16%
Potassium 561mg 10mg 16%
Phosphorus 113mg 8mg 15%
Protein 9.73g 2.02g 15%
Magnesium 63mg 5mg 14%
Calcium 90mg 2mg 9%
Zinc 1.38mg 0.41mg 9%
Selenium 1.3µg 5.6µg 8%
Vitamin B1 0.118mg 0.02mg 8%
Vitamin E 0.94mg 0.04mg 6%
Choline 35.1mg 2.1mg 6%
Vitamin B6 0.093mg 0.026mg 5%
Vitamin K 3.5µg 0µg 3%
Vitamin B2 0.046mg 0.013mg 3%
Calories 139kcal 97kcal 2%
Polyunsaturated fat 0.152g 0.069g 1%
Vitamin B3 0.14mg 0.29mg 1%
Carbs 25.09g 21.09g 1%
Fats 0.35g 0.19g 0%
Net carbs 18.79g 20.09g N/A
Sugar 0.34g 0.05g N/A
Sodium 6mg 5mg 0%
Vitamin B5 0.229mg 0.215mg 0%
Saturated fat 0.091g 0.039g 0%
Monounsaturated fat 0.031g 0.07g 0%
Tryptophan 0.115mg 0.023mg 0%
Threonine 0.409mg 0.072mg 0%
Isoleucine 0.429mg 0.087mg 0%
Leucine 0.776mg 0.167mg 0%
Lysine 0.668mg 0.073mg 0%
Methionine 0.146mg 0.047mg 0%
Phenylalanine 0.526mg 0.108mg 0%
Valine 0.509mg 0.123mg 0%
Histidine 0.271mg 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White beans Glutinous rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
14%
White beans
3%
Glutinous rice
Minerals Daily Need Coverage Score
53%
White beans
11%
Glutinous rice

Comparison summary

Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 98)
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 richer in vitamins?
White beans
White beans is relatively richer in vitamins
Which food is lower in Sugar?
Glutinous rice
Glutinous rice is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Glutinous rice
Glutinous rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Glutinous rice
Glutinous rice is lower in Saturated fat (difference - 0.052g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/nutrients
  2. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.