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

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What are the differences between white beans and brown rice?

White beans is higher in iron, copper, fiber, folate, protein, potassium, and calcium, yet brown rice is higher in vitamin B3, manganese, and selenium.
White beans's daily need coverage for iron is 39% more.
White beans has 30 times more calcium than brown rice. While white beans has 90mg of calcium, brown rice has only 3mg.

We used Beans, white, mature seeds, cooked, boiled, without salt and Rice, brown, long-grain, cooked types in this article.

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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.

White beans

Brown rice

Contains more MagnesiumMagnesium	+61.5%
Contains more CalciumCalcium	+2900%
Contains more PotassiumPotassium	+552.3%
Contains more IronIron	+560.7%
Contains more CopperCopper	+170.8%
Contains more ZincZinc	+94.4%

Contains less SodiumSodium	-33.3%
Contains more ManganeseManganese	+53.1%
Contains more SeleniumSelenium	+346.2%

~equal in Phosphorus ~103mg

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.

White beans

Brown rice

Contains more Vitamin EVitamin E	+452.9%
Contains more Vitamin KVitamin K	+1650%
Contains more FolateFolate	+800%

Contains more Vitamin B1Vitamin B1	+50.8%
Contains more Vitamin B2Vitamin B2	+50%
Contains more Vitamin B3Vitamin B3	+1729.3%
Contains more Vitamin B5Vitamin B5	+65.9%
Contains more Vitamin B6Vitamin B6	+32.3%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	3.7mg	0.56mg	39%
Copper	0.287mg	0.106mg	20%
Fiber	6.3g	1.6g	19%
Folate	81µg	9µg	18%
Manganese	0.636mg	0.974mg	15%
Vitamin B3	0.14mg	2.561mg	15%
Protein	9.73g	2.74g	14%
Potassium	561mg	86mg	14%
Starch		24.79g	10%
Calcium	90mg	3mg	9%
Selenium	1.3µg	5.8µg	8%
Magnesium	63mg	39mg	6%
Zinc	1.38mg	0.71mg	6%
Vitamin E	0.94mg	0.17mg	5%
Vitamin B1	0.118mg	0.178mg	5%
Choline	35.1mg	9.2mg	5%
Vitamin B5	0.229mg	0.38mg	3%
Vitamin K	3.5µg	0.2µg	3%
Vitamin B2	0.046mg	0.069mg	2%
Vitamin B6	0.093mg	0.123mg	2%
Omega-6 (Linoleic acid)		0.355g	2%
Calories	139kcal	123kcal	1%
Fats	0.35g	0.97g	1%
Phosphorus	113mg	103mg	1%
Saturated fat	0.091g	0.26g	1%
Monounsaturated fat	0.031g	0.369g	1%
Polyunsaturated fat	0.152g	0.366g	1%
Omega-3 (ALA)		0.011g	1%
Protein per 100 calories	7g	2.2g	N/A
Calories per 10 g protein	143kcal	449kcal	N/A
Weight per 100 calories	72g	81g	N/A
Net carbs	18.79g	23.98g	N/A
Carbs	25.09g	25.58g	0%
Sugar	0.34g	0.24g	N/A
Sodium	6mg	4mg	0%
Tryptophan	0.115mg	0.033mg	0%
Threonine	0.409mg	0.095mg	0%
Isoleucine	0.429mg	0.109mg	0%
Leucine	0.776mg	0.214mg	0%
Lysine	0.668mg	0.099mg	0%
Methionine	0.146mg	0.058mg	0%
Phenylalanine	0.526mg	0.133mg	0%
Valine	0.509mg	0.151mg	0%
Histidine	0.271mg	0.066mg	0%