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  6. White beans vs. Brown rice

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

White beans vs Brown 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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.
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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 ~0IU
~equal in Vitamin D ~0µg
~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
3% 26% 70%
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
33% 11% 55%
Saturated Fat: Sat. Fat 0.091 g
Monounsaturated Fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
26% 37% 37%
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.
White beans Brown rice
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient White beans Brown rice Opinion
Calories 139kcal 123kcal White beans
Protein 9.73g 2.74g White beans
Fats 0.35g 0.97g Brown rice
Net carbs 18.79g 23.98g Brown rice
Carbs 25.09g 25.58g Brown rice
Magnesium 63mg 39mg White beans
Calcium 90mg 3mg White beans
Potassium 561mg 86mg White beans
Iron 3.7mg 0.56mg White beans
Sugar 0.34g 0.24g Brown rice
Fiber 6.3g 1.6g White beans
Copper 0.287mg 0.106mg White beans
Zinc 1.38mg 0.71mg White beans
Starch 24.79g Brown rice
Phosphorus 113mg 103mg White beans
Sodium 6mg 4mg Brown rice
Vitamin E 0.94mg 0.17mg White beans
Manganese 0.636mg 0.974mg Brown rice
Selenium 1.3µg 5.8µg Brown rice
Vitamin B1 0.118mg 0.178mg Brown rice
Vitamin B2 0.046mg 0.069mg Brown rice
Vitamin B3 0.14mg 2.561mg Brown rice
Vitamin B5 0.229mg 0.38mg Brown rice
Vitamin B6 0.093mg 0.123mg Brown rice
Vitamin K 3.5µg 0.2µg White beans
Folate 81µg 9µg White beans
Choline 35.1mg 9.2mg White beans
Saturated Fat 0.091g 0.26g White beans
Monounsaturated Fat 0.031g 0.369g Brown rice
Polyunsaturated fat 0.152g 0.366g Brown rice
Tryptophan 0.115mg 0.033mg White beans
Threonine 0.409mg 0.095mg White beans
Isoleucine 0.429mg 0.109mg White beans
Leucine 0.776mg 0.214mg White beans
Lysine 0.668mg 0.099mg White beans
Methionine 0.146mg 0.058mg White beans
Phenylalanine 0.526mg 0.133mg White beans
Valine 0.509mg 0.151mg White beans
Histidine 0.271mg 0.066mg White beans
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White beans Brown 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
13%
Brown rice
Minerals Daily Need Coverage Score
53%
White beans
32%
Brown rice

Comparison summary

Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 0.169g)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 66)
Which food is cheaper?
White beans
White beans is cheaper (difference - $2)
Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 2mg)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.