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.

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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.

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

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.

White beans

Brown rice

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%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~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%
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