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  6. White beans vs. Rice

White beans vs. Rice — In-Depth Nutrition Comparison

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A recap on differences between White beans and Rice

  • White beans has more Iron, Copper, Fiber, Potassium, Magnesium, Phosphorus, Zinc, and Calcium, however, Rice is higher in Selenium, and Vitamin B3.
  • White beans covers your daily Iron needs 31% more than Rice.
  • Rice contains 16 times less Potassium than White beans. White beans contains 561mg of Potassium, while Rice contains 35mg.

Food varieties used in this article are Beans, white, mature seeds, cooked, boiled, without salt and Rice, white, long-grain, regular, enriched, cooked.

Infographic

White beans vs 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%
Rice
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%
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%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +476.9%

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%
Rice
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%
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%
Contains more Vitamin B1Vitamin B1 +38.1%
Contains more Vitamin B3Vitamin B3 +954.3%
Contains more Vitamin B5Vitamin B5 +70.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.093mg
~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
Rice
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
Contains more ProteinProtein +261.7%
Contains more FatsFats +25%
Contains more OtherOther +316.7%
Contains more CarbsCarbs +12.3%
~equal in Water ~68.44g

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
Rice
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
Contains more Poly. FatPolyunsaturated fat +100%
Contains less Sat. FatSaturated Fat -15.4%
Contains more Mono. FatMonounsaturated Fat +183.9%

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 Rice
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 White beans Rice Opinion
Calories 139kcal 130kcal White beans
Protein 9.73g 2.69g White beans
Fats 0.35g 0.28g White beans
Net carbs 18.79g 27.77g Rice
Carbs 25.09g 28.17g Rice
Magnesium 63mg 12mg White beans
Calcium 90mg 10mg White beans
Potassium 561mg 35mg White beans
Iron 3.7mg 1.2mg White beans
Sugar 0.34g 0.05g Rice
Fiber 6.3g 0.4g White beans
Copper 0.287mg 0.069mg White beans
Zinc 1.38mg 0.49mg White beans
Phosphorus 113mg 43mg White beans
Sodium 6mg 1mg Rice
Vitamin E 0.94mg 0.04mg White beans
Manganese 0.636mg 0.472mg White beans
Selenium 1.3µg 7.5µg Rice
Vitamin B1 0.118mg 0.163mg Rice
Vitamin B2 0.046mg 0.013mg White beans
Vitamin B3 0.14mg 1.476mg Rice
Vitamin B5 0.229mg 0.39mg Rice
Vitamin B6 0.093mg 0.093mg
Vitamin K 3.5µg 0µg White beans
Folate 81µg 58µg White beans
Choline 35.1mg 2.1mg White beans
Saturated Fat 0.091g 0.077g Rice
Monounsaturated Fat 0.031g 0.088g Rice
Polyunsaturated fat 0.152g 0.076g White beans
Tryptophan 0.115mg 0.031mg White beans
Threonine 0.409mg 0.096mg White beans
Isoleucine 0.429mg 0.116mg White beans
Leucine 0.776mg 0.222mg White beans
Lysine 0.668mg 0.097mg White beans
Methionine 0.146mg 0.063mg White beans
Phenylalanine 0.526mg 0.144mg White beans
Valine 0.509mg 0.164mg White beans
Histidine 0.271mg 0.063mg White beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White beans 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
12%
Rice
Minerals Daily Need Coverage Score
53%
White beans
22%
Rice

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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.