Brown Rice vs. Green Bean
Nutrition comparison of Cooked Brown Rice and Green Bean
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
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and green bean:
- Brown rice has more thiamin and niacin, however, green bean contains more folate.
- Green bean has 73% less carbohydrates than brown rice.
- Green bean has signficantly more calcium than brown rice.
- Green bean is a great source of Vitamin C, 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 Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and green bean has 75% less calories than brown rice - brown rice has 123 calories per 100 grams and green bean has 31 calories.
For macronutrient ratios, brown rice is lighter in protein, heavier in carbs and similar to green bean for fat. Brown rice has a macronutrient ratio of 9:84:7 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Green Bean | |
|---|---|---|
| Protein | 9% | 20% |
| Carbohydrates | 84% | 76% |
| Fat | 7% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Green bean has 73% less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and green bean has 7g of carbohydrates.
dietary fiber
Green bean is a great source of dietary fiber and it has 69% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and green bean has 2.7g of dietary fiber.
sugar
Brown rice and green bean contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and green bean has 3.3g of sugar.
Protein
protein
Brown rice and green bean contain similar amounts of protein - brown rice has 2.7g of protein per 100 grams and green bean has 1.8g of protein.
Fat
saturated fat
Both brown rice and green bean are low in saturated fat - brown rice has 0.26g of saturated fat per 100 grams and green bean has 0.05g of saturated fat.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has more Vitamin C than brown rice - green bean has 12.2mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Green bean has more Vitamin A than brown rice - green bean has 35ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and green bean contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and green bean has 0.41mg of Vitamin E.
Vitamin K
Green bean has 214 times more Vitamin K than brown rice - brown rice has 0.2ug of Vitamin K per 100 grams and green bean has 43ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin and niacin, however, green bean contains more folate. Both brown rice and green bean contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Brown Rice | Green Bean | |
|---|---|---|
| Thiamin | 0.178 MG | 0.082 MG |
| Riboflavin | 0.069 MG | 0.104 MG |
| Niacin | 2.561 MG | 0.734 MG |
| Pantothenic acid | 0.38 MG | 0.225 MG |
| Vitamin B6 | 0.123 MG | 0.141 MG |
| Folate | 9 UG | 33 UG |
Minerals
calcium
Green bean has signficantly more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and green bean has 37mg of calcium.
iron
Green bean has 84% more iron than brown rice - brown rice has 0.56mg of iron per 100 grams and green bean has 1mg of iron.
potassium
Green bean is a great source of potassium and it has 145% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and green bean has 211mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, green bean has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Brown Rice | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.069 G |
| Total | 0.011 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than green bean per 100 grams.
| Brown Rice | Green Bean | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.044 G |
| Total | 0.359 G | 0.044 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 Green Bean (Beans, snap, green, raw) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Green Bean g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 green bean contain more calories in 100 grams?Brown rice is high in calories and green bean has 80% less calories than brown rice - brown rice has 123 calories in 100g and green bean has 31 calories.
Does brown rice or green bean have more carbohydrates?
By weight, green bean has 70% fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and green bean has 7g of carbohydrates.