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

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A recap on differences between yellow beans and brown rice

  • Yellow beans are higher in fiber, iron, folate, phosphorus, copper, magnesium, and potassium, yet brown rice is higher in manganese, vitamin B3, and selenium.
  • Yellow beans cover your daily fiber needs 35% more than brown rice.
  • Yellow beans contain 9 times more folate than brown rice. While yellow beans contain 81µg of folate, brown rice contains only 9µg.

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

Infographic

Yellow 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 53% 19% 29% 93% 62% 29% 78% 0.65% 59% 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 +89.7%
Contains more CalciumCalcium +1966.7%
Contains more PotassiumPotassium +277.9%
Contains more IronIron +342.9%
Contains more CopperCopper +75.5%
Contains more ZincZinc +49.3%
Contains more PhosphorusPhosphorus +77.7%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +114.1%
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.
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 6% 0% 19% 0% 47% 24% 13% 14% 30% 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 CVitamin C +∞%
Contains more Vitamin EVitamin E +452.9%
Contains more Vitamin B2Vitamin B2 +49.3%
Contains more Vitamin KVitamin K +1650%
Contains more FolateFolate +800%
Contains more CholineCholine +282.6%
Contains more Vitamin B3Vitamin B3 +261.7%
Contains more Vitamin B5Vitamin B5 +65.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.178mg
~equal in Vitamin B6 ~0.123mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 25% 63%
Protein: 9.16 g
Fats: 1.08 g
Carbs: 25.28 g
Water: 62.98 g
Other: 1.5 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 +234.3%
Contains more FatsFats +11.3%
Contains more OtherOther +240.9%
Contains more WaterWater +11.6%
~equal in Carbs ~25.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.279 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.466 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 more Poly. FatPolyunsaturated fat +27.3%
Contains more Mono. FatMonounsaturated fat +292.6%
~equal in Saturated fat ~0.26g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yellow beans Brown rice
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Yellow beans Brown rice DV% diff.
Fiber 10.4g 1.6g 35%
Iron 2.48mg 0.56mg 24%
Manganese 0.455mg 0.974mg 23%
Folate 81µg 9µg 18%
Protein 9.16g 2.74g 13%
Vitamin B3 0.708mg 2.561mg 12%
Phosphorus 183mg 103mg 11%
Starch 24.79g 10%
Copper 0.186mg 0.106mg 9%
Selenium 1.3µg 5.8µg 8%
Magnesium 74mg 39mg 8%
Potassium 325mg 86mg 7%
Calcium 62mg 3mg 6%
Choline 35.2mg 9.2mg 5%
Vitamin E 0.94mg 0.17mg 5%
Vitamin B5 0.229mg 0.38mg 3%
Zinc 1.06mg 0.71mg 3%
Vitamin K 3.5µg 0.2µg 3%
Vitamin B2 0.103mg 0.069mg 3%
Vitamin C 1.8mg 0mg 2%
Polyunsaturated fat 0.466g 0.366g 1%
Monounsaturated fat 0.094g 0.369g 1%
Calories 144kcal 123kcal 1%
Vitamin B1 0.187mg 0.178mg 1%
Fats 1.08g 0.97g 0%
Carbs 25.28g 25.58g 0%
Net carbs 14.88g 23.98g N/A
Sugar 0.34g 0.24g N/A
Sodium 5mg 4mg 0%
Vitamin B6 0.129mg 0.123mg 0%
Saturated fat 0.279g 0.26g 0%
Tryptophan 0.108mg 0.033mg 0%
Threonine 0.386mg 0.095mg 0%
Isoleucine 0.405mg 0.109mg 0%
Leucine 0.732mg 0.214mg 0%
Lysine 0.629mg 0.099mg 0%
Methionine 0.138mg 0.058mg 0%
Phenylalanine 0.496mg 0.133mg 0%
Valine 0.479mg 0.151mg 0%
Histidine 0.255mg 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?

ok
ok
is better in case of low diet
Yellow 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
19%
Yellow beans
13%
Brown rice
Minerals Daily Need Coverage Score
43%
Yellow beans
32%
Brown rice

Comparison summary

Which food is lower in glycemic index?
Yellow beans
Yellow beans is lower in glycemic index (difference - 66)
Which food is cheaper?
Yellow beans
Yellow beans is cheaper (difference - $2)
Which food is richer in minerals?
Yellow beans
Yellow beans is relatively richer in minerals
Which food is richer in vitamins?
Yellow beans
Yellow beans is relatively richer in vitamins
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 - 1mg)
Which food is lower in Saturated fat?
Brown rice
Brown rice is lower in Saturated fat (difference - 0.019g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Yellow beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173752/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.