Brown Rice vs. White Beans
Nutrition comparison of Cooked Brown Rice and White Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and white beans:
- Both brown rice and white beans are high in calories.
- Brown rice has more niacin, however, white bean contains more folate.
- White bean is a great source of iron.
- White bean is an excellent source of calcium, dietary fiber and potassium.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown rice and white beans are high in calories. Brown rice has a little more calories (8%) than white bean by weight - brown rice has 123 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, brown rice is lighter in protein, heavier in carbs and heavier in fat compared to white beans per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | White Beans | |
|---|---|---|
| Protein | 9% | 25% |
| Carbohydrates | 84% | 73% |
| Fat | 7% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Brown rice and white beans contain similar amounts of carbs - brown rice has 25.6g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
White bean is an excellent source of dietary fiber and it has 200% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
Brown rice and white beans contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
White bean has 165% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both brown rice and white beans are low in saturated fat - brown rice has 0.26g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin E
Brown rice and white beans contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Brown rice and white beans contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
Brown rice has more niacin, however, white bean contains more folate. Both brown rice and white beans contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Brown Rice | White Beans | |
|---|---|---|
| Thiamin | 0.178 MG | 0.096 MG |
| Riboflavin | 0.069 MG | 0.037 MG |
| Niacin | 2.561 MG | 0.113 MG |
| Pantothenic acid | 0.38 MG | 0.185 MG |
| Vitamin B6 | 0.123 MG | 0.075 MG |
| Folate | 9 UG | 65 UG |
Minerals
calcium
White bean is an excellent source of calcium and it has 23 times more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 434% more iron than brown rice - brown rice has 0.56mg of iron per 100 grams and white bean has 3mg of iron.
potassium
White bean is an excellent source of potassium and it has 428% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bean has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Brown Rice | White Beans | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.056 G |
| Total | 0.011 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than white bean per 100 grams.
| Brown Rice | White Beans | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.067 G |
| Total | 0.359 G | 0.067 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and White Beans (Beans, white, mature seeds, canned) .
Cooked Brown Rice g
()
|
Daily Values (%) |
White Beans g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does brown rice or white beans contain more calories in 100 grams?Both brown rice and white beans are high in calories. Brown rice has a little more calories ( 10%) than white bean by weight - brown rice has 123 calories in 100g and white bean has 114 calories.
Does brown rice or white beans have more carbohydrates?
By weight, brown rice and white beans contain similar amounts of carbs - brown rice has 25.6g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does brown rice or white beans contain more calcium?
White bean is a rich source of calcium and it has 23 times more calcium than brown rice - brown rice has 3mg of calcium in 100 grams and white bean has 73mg of calcium.
Does brown rice or white beans contain more potassium?
White bean is a rich source of potassium and it has 430% more potassium than brown rice - brown rice has 86mg of potassium in 100 grams and white bean has 454mg of potassium.