Beans vs. Brown rice — In-Depth Nutrition Comparison

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What are the main differences between beans and brown rice?

Beans are richer in fiber, copper, zinc, and potassium, while brown rice is higher in vitamin B3.
Beans' daily need coverage for fiber is 16% higher.
Brown rice has 17 times less calcium than beans. Beans have 50mg of calcium, while brown rice has 3mg.
Brown rice has a higher glycemic index (66) than beans (33).

We used Beans, baked, canned, no salt added and Rice, brown, long-grain, cooked types in this comparison.

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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.

Beans

Brown rice

Contains more CalciumCalcium	+1566.7%
Contains more PotassiumPotassium	+244.2%
Contains more CopperCopper	+94.3%
Contains more ZincZinc	+97.2%
Contains less SodiumSodium	-75%

Contains more MagnesiumMagnesium	+21.9%
Contains more IronIron	+93.1%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+28.9%

~equal in Phosphorus ~103mg

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.

Beans

Brown rice

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin KVitamin K	+300%
Contains more FolateFolate	+166.7%

Contains more Vitamin EVitamin E	+13.3%
Contains more Vitamin B1Vitamin B1	+18.7%
Contains more Vitamin B2Vitamin B2	+15%
Contains more Vitamin B3Vitamin B3	+495.6%
Contains more Vitamin B5Vitamin B5	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.123mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese		0.974mg	42%
Fiber	5.5g	1.6g	16%
Vitamin B3	0.43mg	2.561mg	13%
Copper	0.206mg	0.106mg	11%
Starch		24.79g	10%
Vitamin B5		0.38mg	8%
Potassium	296mg	86mg	6%
Zinc	1.4mg	0.71mg	6%
Calcium	50mg	3mg	5%
Protein	4.8g	2.74g	4%
Folate	24µg	9µg	4%
Choline	30.8mg	9.2mg	4%
Vitamin C	3.1mg	0mg	3%
Iron	0.29mg	0.56mg	3%
Carbs	20.49g	25.58g	2%
Magnesium	32mg	39mg	2%
Selenium	4.5µg	5.8µg	2%
Vitamin B1	0.15mg	0.178mg	2%
Omega-6 (Linoleic acid)		0.355g	2%
Calories	105kcal	123kcal	1%
Fats	0.4g	0.97g	1%
Vitamin A	5µg	0µg	1%
Vitamin B2	0.06mg	0.069mg	1%
Vitamin B6	0.13mg	0.123mg	1%
Vitamin K	0.8µg	0.2µg	1%
Saturated fat	0.103g	0.26g	1%
Monounsaturated fat	0.035g	0.369g	1%
Polyunsaturated fat	0.172g	0.366g	1%
Omega-3 (ALA)		0.011g	1%
Protein per 100 calories	4.6g	2.2g	N/A
Calories per 10 g protein	219kcal	449kcal	N/A
Weight per 100 calories	95g	81g	N/A
Net carbs	14.99g	23.98g	N/A
Sugar	7.78g	0.24g	N/A
Phosphorus	104mg	103mg	0%
Sodium	1mg	4mg	0%
Vitamin E	0.15mg	0.17mg	0%
Tryptophan		0.033mg	0%
Threonine		0.095mg	0%
Isoleucine		0.109mg	0%
Leucine		0.214mg	0%
Lysine		0.099mg	0%
Methionine		0.058mg	0%
Phenylalanine		0.133mg	0%
Valine		0.151mg	0%
Histidine		0.066mg	0%