Brown Rice vs. Black Beans
Nutrition comparison of Cooked Brown Rice and Black 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
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and black beans:
- Black bean has signficantly more calcium than brown rice.
- Black bean is an excellent source of dietary fiber and potassium.
- Brown rice has more niacin and Vitamin B6, however, black bean contains more folate.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and black bean has 26% less calories than brown rice - brown rice has 123 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, brown rice is lighter in protein, heavier in carbs and heavier in fat compared to black beans per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Black Beans | |
|---|---|---|
| Protein | 9% | 26% |
| Carbohydrates | 84% | 71% |
| Fat | 7% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Black bean has 35% less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Black bean is an excellent source of dietary fiber and it has 331% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Brown rice and black beans contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 120% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both brown rice and black beans are low in saturated fat - brown rice has 0.26g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Black bean has more Vitamin C than brown rice - black bean has 2.7mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Black beans and brown rice contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and black beans contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Brown rice and black beans contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Brown rice has more niacin and Vitamin B6, however, black bean contains more folate. Both brown rice and black beans contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Brown Rice | Black Beans | |
|---|---|---|
| Thiamin | 0.178 MG | 0.14 MG |
| Riboflavin | 0.069 MG | 0.12 MG |
| Niacin | 2.561 MG | 0.62 MG |
| Pantothenic acid | 0.38 MG | 0.184 MG |
| Vitamin B6 | 0.123 MG | 0.055 MG |
| Folate | 9 UG | 61 UG |
Minerals
calcium
Black bean has signficantly more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has 239% more iron than brown rice - brown rice has 0.56mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Black bean is an excellent source of potassium and it has 258% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, black bean has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Brown Rice | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.057 G |
| Total | 0.011 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than black bean per 100 grams.
| Brown Rice | Black Beans | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.068 G |
| Total | 0.359 G | 0.068 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Brown Rice or Black Beans .
Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Black Beans (Beans, black turtle, mature seeds, canned) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Black Beans g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
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% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
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 % |
|
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 % |
|
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 % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
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 black beans contain more calories in 100 grams?Brown rice is high in calories and black bean has 30% less calories than brown rice - brown rice has 123 calories in 100g and black bean has 91 calories.
Does brown rice or black beans have more carbohydrates?
By weight, black bean has 40% fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does brown rice or black beans contain more potassium?
Black bean is a rich source of potassium and it has 260% more potassium than brown rice - brown rice has 86mg of potassium in 100 grams and black bean has 308mg of potassium.