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  6. Bean raw vs. Rice

Bean raw vs. Rice — In-Depth Nutrition Comparison

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What are the differences between bean raw and rice?

  • Bean raw is richer than rice in folate, copper, fiber, phosphorus, iron, vitamin B1, potassium, magnesium, selenium, and manganese.
  • Bean raw's daily need coverage for folate is 117% more.
  • Bean raw has 40 times more potassium than rice. While bean raw has 1393mg of potassium, rice has only 35mg.
  • The glycemic index of bean raw is lower.

We used Beans, pinto, mature seeds, raw and Rice, white, long-grain, regular, enriched, cooked types in this article.

Infographic

Bean raw vs 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Rice
Rice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +1366.7%
Contains more CalciumCalcium +1030%
Contains more PotassiumPotassium +3880%
Contains more IronIron +322.5%
Contains more CopperCopper +1194.2%
Contains more ZincZinc +365.3%
Contains more PhosphorusPhosphorus +855.8%
Contains more ManganeseManganese +143.2%
Contains more SeleniumSelenium +272%
Contains less SodiumSodium -91.7%

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 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%
Rice
Rice
1
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% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +425%
Contains more Vitamin B1Vitamin B1 +337.4%
Contains more Vitamin B2Vitamin B2 +1530.8%
Contains more Vitamin B5Vitamin B5 +101.3%
Contains more Vitamin B6Vitamin B6 +409.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +805.2%
Contains more Vitamin B3Vitamin B3 +25.7%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Rice DV% diff.
Folate 525µg 58µg 117%
Copper 0.893mg 0.069mg 92%
Fiber 15.5g 0.4g 60%
Phosphorus 411mg 43mg 53%
Iron 5.07mg 1.2mg 48%
Vitamin B1 0.713mg 0.163mg 46%
Potassium 1393mg 35mg 40%
Magnesium 176mg 12mg 39%
Protein 21.42g 2.69g 37%
Selenium 27.9µg 7.5µg 37%
Manganese 1.148mg 0.472mg 29%
Vitamin B6 0.474mg 0.093mg 29%
Zinc 2.28mg 0.49mg 16%
Vitamin B2 0.212mg 0.013mg 15%
Starch 34.17g 14%
Choline 66.2mg 2.1mg 12%
Calories 347kcal 130kcal 11%
Carbs 62.55g 28.17g 11%
Calcium 113mg 10mg 10%
Vitamin B5 0.785mg 0.39mg 8%
Vitamin C 6.3mg 0mg 7%
Vitamin K 5.6µg 0µg 5%
Vitamin B3 1.174mg 1.476mg 2%
Polyunsaturated fat 0.407g 0.076g 2%
Fats 1.23g 0.28g 1%
Vitamin E 0.21mg 0.04mg 1%
Saturated fat 0.235g 0.077g 1%
Protein per 100 calories 6.2g 2.1g N/A
Calories per 10 g protein 162kcal 483kcal N/A
Weight per 100 calories 29g 77g N/A
Net carbs 47.05g 27.77g N/A
Sugar 2.11g 0.05g N/A
Sodium 12mg 1mg 0%
Monounsaturated fat 0.229g 0.088g 0%
Tryptophan 0.237mg 0.031mg 0%
Threonine 0.81mg 0.096mg 0%
Isoleucine 0.871mg 0.116mg 0%
Leucine 1.558mg 0.222mg 0%
Lysine 1.356mg 0.097mg 0%
Methionine 0.259mg 0.063mg 0%
Phenylalanine 1.095mg 0.144mg 0%
Valine 0.998mg 0.164mg 0%
Histidine 0.556mg 0.063mg 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
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +696.3%
Contains more FatsFats +339.3%
Contains more CarbsCarbs +122%
Contains more OtherOther +726.2%
Contains more WaterWater +504.1%

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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +160.2%
Contains more Poly. FatPolyunsaturated fat +435.5%
Contains less Sat. FatSaturated fat -67.2%

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.