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  6. Bean raw vs. Arborio rice

Bean raw vs. Arborio rice — In-Depth Nutrition Comparison

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A recap on the differences between bean raw and arborio rice

  • Arborio rice has less folate, copper, phosphorus, vitamin B1, protein, iron, potassium, magnesium, selenium, and manganese.
  • Bean raw covers your daily folate needs 117% more than arborio rice.
  • Arborio rice contains 54 times less potassium than bean raw. Bean raw contains 1393mg of potassium, while arborio rice contains 26mg.
  • The glycemic index of arborio rice is higher.

Food varieties used in this article are Beans, pinto, mature seeds, raw and Rice, white, short-grain, enriched, cooked.

Infographic

Bean raw vs Arborio rice infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +2100%
Contains more CalciumCalcium +11200%
Contains more PotassiumPotassium +5257.7%
Contains more IronIron +247.3%
Contains more CopperCopper +1140.3%
Contains more ZincZinc +470%
Contains more PhosphorusPhosphorus +1145.5%
Contains more ManganeseManganese +221.6%
Contains more SeleniumSelenium +272%
Contains less SodiumSodium -100%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +334.8%
Contains more Vitamin B2Vitamin B2 +1225%
Contains more Vitamin B5Vitamin B5 +97.7%
Contains more Vitamin B6Vitamin B6 +703.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +789.8%
Contains more Vitamin B3Vitamin B3 +27.2%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Arborio rice DV% diff.
Folate 525µg 59µg 117%
Copper 0.893mg 0.072mg 91%
Fiber 15.5g 62%
Phosphorus 411mg 33mg 54%
Vitamin B1 0.713mg 0.164mg 46%
Iron 5.07mg 1.46mg 45%
Magnesium 176mg 8mg 40%
Potassium 1393mg 26mg 40%
Protein 21.42g 2.36g 38%
Selenium 27.9µg 7.5µg 37%
Manganese 1.148mg 0.357mg 34%
Vitamin B6 0.474mg 0.059mg 32%
Zinc 2.28mg 0.4mg 17%
Vitamin B2 0.212mg 0.016mg 15%
Starch 34.17g 14%
Choline 66.2mg 12%
Calories 347kcal 130kcal 11%
Carbs 62.55g 28.73g 11%
Calcium 113mg 1mg 11%
Vitamin B5 0.785mg 0.397mg 8%
Vitamin C 6.3mg 0mg 7%
Vitamin K 5.6µg 5%
Fats 1.23g 0.19g 2%
Vitamin B3 1.174mg 1.493mg 2%
Polyunsaturated fat 0.407g 0.05g 2%
Sodium 12mg 0mg 1%
Vitamin E 0.21mg 1%
Saturated fat 0.235g 0.051g 1%
Protein per 100 calories 6.2g 1.8g N/A
Calories per 10 g protein 162kcal 551kcal N/A
Weight per 100 calories 29g 77g N/A
Net carbs 47.05g 28.73g N/A
Sugar 2.11g N/A
Monounsaturated fat 0.229g 0.058g 0%
Tryptophan 0.237mg 0.027mg 0%
Threonine 0.81mg 0.084mg 0%
Isoleucine 0.871mg 0.102mg 0%
Leucine 1.558mg 0.195mg 0%
Lysine 1.356mg 0.085mg 0%
Methionine 0.259mg 0.056mg 0%
Phenylalanine 1.095mg 0.126mg 0%
Valine 0.998mg 0.144mg 0%
Histidine 0.556mg 0.056mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +807.6%
Contains more FatsFats +547.4%
Contains more CarbsCarbs +117.7%
Contains more WaterWater +504.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +294.8%
Contains more Poly. FatPolyunsaturated fat +714%
Contains less Sat. FatSaturated fat -78.3%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.