Yellow beans vs. Brown rice — In-Depth Nutrition Comparison
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A recap on the 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.
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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 | +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.
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% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.16 g
Fats:
1.08 g
Carbs:
25.28 g
Water:
62.98 g
Other:
1.5 g
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
Saturated fat:
Sat. Fat
0.279 g
Monounsaturated fat:
Mono. Fat
0.094 g
Polyunsaturated fat:
Poly. Fat
0.466 g
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