White Rice vs. White Beans
Nutrition comparison of Cooked White 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
white rice
versus
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and white beans:
- Both white rice and white beans are high in calories.
- White bean has more riboflavin, however, white rice contains more niacin.
- 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: White Rice (Rice, white, medium-grain, enriched, cooked) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and white beans are high in calories. White rice has 14% more calories than white bean - white rice has 130 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, white rice is lighter in protein, heavier in carbs and similar to white beans for fat. White rice has a macronutrient ratio of 8:91:2 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | White Beans | |
|---|---|---|
| Protein | 8% | 25% |
| Carbohydrates | 91% | 73% |
| Fat | 2% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
White bean has 26% less carbohydrates than white rice - white rice has 28.6g 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 15 times more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
White beans and white rice contain similar amounts of sugar - white bean has 0.29g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White bean has 205% more protein than white rice - white rice has 2.4g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both white rice and white beans are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin E
White bean has more Vitamin E than white rice - white bean has 0.79mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
White beans and white rice contain similar amounts of Vitamin K - white bean has 2.9ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White bean has more riboflavin, however, white rice contains more niacin. Both white rice and white beans contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| White Rice | White Beans | |
|---|---|---|
| Thiamin | 0.167 MG | 0.096 MG |
| Riboflavin | 0.016 MG | 0.037 MG |
| Niacin | 1.835 MG | 0.113 MG |
| Pantothenic acid | 0.411 MG | 0.185 MG |
| Vitamin B6 | 0.05 MG | 0.075 MG |
| Folate | 58 UG | 65 UG |
Minerals
calcium
White bean is an excellent source of calcium and it has 23 times more calcium than white rice - white 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 101% more iron than white rice - white rice has 1.5mg of iron per 100 grams and white bean has 3mg of iron.
potassium
White bean is an excellent source of potassium and it has 14 times more potassium than white rice - white rice has 29mg 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 white rice per 100 grams.
| White Rice | White Beans | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.056 G |
| Total | 0.01 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, both white rice and white beans contain significant amounts of linoleic acid.
| White Rice | White Beans | |
|---|---|---|
| linoleic acid | 0.046 G | 0.067 G |
| Total | 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and White Beans (Beans, white, mature seeds, canned) .
Cooked White Rice g
()
|
Daily Values (%) |
White Beans 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 white rice or white beans contain more calories in 100 grams?Both white rice and white beans are high in calories. White rice has 10% more calories than white bean - white rice has 130 calories in 100g and white bean has 114 calories.
Does white rice or white beans have more carbohydrates?
By weight, white bean has 30% fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does white rice or white beans contain more calcium?
White bean is a rich source of calcium and it has 23 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and white bean has 73mg of calcium.
Does white rice or white beans contain more potassium?
White bean is a rich source of potassium and it has 14 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and white bean has 454mg of potassium.