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, potassium, calcium, and zinc, 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.
Infographic
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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 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% |
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 EVitamin E | +452.9% |
| Contains more Vitamin KVitamin K | +1650% |
| Contains more FolateFolate | +800% |
| Contains more CholineCholine | +281.5% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.73 g
Fats:
0.35 g
Carbs:
25.09 g
Water:
63.08 g
Other:
1.75 g
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
| Contains more ProteinProtein | +255.1% |
| Contains more OtherOther | +297.7% |
| Contains more FatsFats | +177.1% |
| Contains more WaterWater | +11.4% |
~equal in
Carbs
~25.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.091 g
Monounsaturated fat:
Mono. Fat
0.031 g
Polyunsaturated fat:
Poly. Fat
0.152 g
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
| Contains less Sat. FatSaturated fat | -65% |
| Contains more Mono. FatMonounsaturated fat | +1090.3% |
| Contains more Poly. FatPolyunsaturated fat | +140.8% |
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 Saturated fat |
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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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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
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% |
| Vitamin B3 | 0.14mg | 2.561mg | 15% |
| Manganese | 0.636mg | 0.974mg | 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 B6 | 0.093mg | 0.123mg | 2% |
| Vitamin B2 | 0.046mg | 0.069mg | 2% |
| Saturated fat | 0.091g | 0.26g | 1% |
| Monounsaturated fat | 0.031g | 0.369g | 1% |
| Polyunsaturated fat | 0.152g | 0.366g | 1% |
| Calories | 139kcal | 123kcal | 1% |
| Phosphorus | 113mg | 103mg | 1% |
| Fats | 0.35g | 0.97g | 1% |
| Carbs | 25.09g | 25.58g | 0% |
| Net carbs | 18.79g | 23.98g | N/A |
| 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% |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.355g | N/A |
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
14%
13%
Minerals Daily Need Coverage Score
53%
32%
Comparison summary
Which food is lower in Saturated fat?
White beans is lower in Saturated fat (difference - 0.169g)
Which food is lower in glycemic index?
White beans is lower in glycemic index (difference - 66)
Which food is cheaper?
White beans is cheaper (difference - $2)
Which food is richer in minerals?
White beans is relatively richer in minerals
Which food is lower in Sugar?
Brown rice is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 2mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.