White rice vs White Beans: Difference & Similarities
Although white rice and white beans belong to different food groups, while white rice belong is a grain, and white beans belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.
That’s why we decided to create an in-depth article that compares white rice and white beans, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.
Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.
Now, let’s see how white rice and white beans compare specifically.
White rice (Oryza sativa) has had its husk, bran, and germ removed, leaving only the starchy endosperm. This process, called milling, makes the rice less nutritious but increases its shelf life and gives it a lighter color and texture.
White rice is a good source of carbohydrates, small amounts of protein, and fiber. It is gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.
White rice is a staple food in many cultures and is often used as a side dish, in soups and stews, and as an ingredient in salads and sushi. It is also considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet.
White rice is a gluten-free alternative to wheat-based products, making it a good option for people with gluten sensitivities or celiac disease. However, brown rice and other types of whole grains are less nutritious than brown rice, as it has had its bran and germ removed.
White rice is an excellent source of Vitamin B5 (Pantothenic acid).
It also contains a good amount of Vitamin B3 (Niacin) and some Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B6 (Pyroxidine).
White beans (Phaseolus vulgaris), also known as navy beans or haricot beans, are a type of legume native to South America.
They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their mild, slightly nutty flavor.
White beans are also a good source of several important nutrients, including potassium, iron, and B vitamins.
They can be enjoyed in a variety of dishes, such as white bean soup, salad, and dips.
In addition to being a nutritious food, white beans have been shown to have a number of potential health benefits.
They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.
White Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin K.
White rice vs White Beans Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing white rice vs white beans.
This comparison will start by comparing the caloric value of white rice and white beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|White rice||White Beans|
|Energy||360 kcal||333 kcal|
|Carbs||79.3 g||60.3 g|
|Sugar||1.88 g||2.11 g|
|Fiber||3.3 g||15.2 g|
|Protein||6.61 g||23.4 g|
|Fat||0.58 g||0.85 g|
|Saturated Fat||0.158 g||0.219 g|
White rice vs White Beans Calories
Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.
Comparing white beans vs white rice for weight loss, white beans are slightly lower in calories, with 333 calories per 100 grams, compared to 360 calories per 100 grams of white rice.
However, both white rice and white beans can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
White rice vs White Beans Protein
Legumes and most legume products, including white rice and white beans, are important sources of plant-based protein.
White Beans offer around 72% more protein than white rice.
White Beans have 23.4 grams of protein per 100 grams, while white rice has 6.6 grams of protein per 100 grams.
White rice vs White Beans Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in white rice and white beans.
The total amount of carbohydrates is around 24% higher in white rice than in white beans. It have 79.3 grams per 100 grams, compared to 60.3 grams in white beans.
There’s less sugar in white rice than in white beans, 17% precisely.
One handful of white rice (28 grams) contains 0.5 grams of sugar, while the same amount of white beans contains 0.6 grams.
Lastly, let’s take a look at the dietary fiber in white rice and white beans.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 4.3 grams of fiber per portion, white beans are a better source of fiber than white rice which offer 0.9 grams per portion.
White rice vs White Beans Fats
Like most other grains and legumes, with the exception of lupins and peanuts, white rice and white beans are low in fat.
Fats in white rice and white beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in white rice and white beans:
- White rice: 0.6 grams per 100 grams
- White Beans: 0.9 per 100 grams
Speaking of saturated fats, white rice and white beans contain the same amount of saturated fats, 0.2 grams per 100 grams.
White rice vs White Beans Vitamins Content
This section will discuss the vitamin content of white rice and white beans.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
White rice has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.
However, white beans have a higher amount of vitamin A, vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin E.
White rice and white beans contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins white rice and white beans contain side by side, so you can easily compare them.
|White rice||White Beans|
|Vitamin A||62 IU||0|
|Vitamin B1 (Thiamine)||0.07 mg||0.437 mg|
|Vitamin B2 (Riboflavin)||0.048 mg||0.146 mg|
|Vitamin B3 (Niacin)||1.6 mg||0.479 mg|
|Vitamin B5 (Pantothenic acid)||1.34 mg||0.732 mg|
|Vitamin B6 (Pyroxidine)||0.145 mg||0.318 mg|
|Vitamin B9 (Folate)||9 µg||388 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.37 mg||0.21 mg|
|Vitamin K||0.5 µg||5.6 µg|
White rice vs White Beans Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the white rice and white beans comparison focuses on their mineral content.
White rice is a better source of calcium, copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc than white beans.
On the other hand, white beans are a higher amount of selenium.
Check out the table below to learn how white rice and white beans compare when it comes to mineral content.
|White rice||White Beans|
|Calcium||9 mg||240 mg|
|Copper||0.11 mg||0.984 mg|
|Iron||0.8 mg||10.4 mg|
|Magnesium||35 mg||190 mg|
|Manganese||1.1 mg||1.8 mg|
|Phosphorus||108 mg||301 mg|
|Potassium||86 mg||1800 mg|
|Selenium||78.8 µg||12.8 µg|
|Sodium||1 mg||16 mg|
|Zinc||1.16 mg||3.67 mg|
The Final Word
White rice and white beans are highly nutritious and a great addition to a plant-based diet.
Both white rice and white beans are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.
Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.
Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.
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