Nutrition Comparison Tool
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Cooked Black Beans
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Cooked White Rice
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Cooked Black Beans 1 cup (x1) 11% DV 227 calories
  • Cooked White Rice 1 cup (x1) 10% DV 205 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cooked Black Beans 1 cup (x1) 1% DV 0.93g
  • Cooked White Rice 1 cup (x1) 1% DV 0.44g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cooked Black Beans 1 cup (x1) 15% DV 40.8g
  • Cooked White Rice 1 cup (x1) 16% DV 44.5g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Black Beans 1 cup (x1) 30% DV 15.2g
  • Cooked White Rice 1 cup (x1) 9% DV 4.3g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cooked Black Beans 1 cup (x1) 0% DV 0mg
  • Cooked White Rice 1 cup (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cooked Black Beans 1 cup (x1) 1% DV 0.24g
  • Cooked White Rice 1 cup (x1) 1% DV 0.12g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cooked Black Beans 1 cup (x1) 53% DV 15g
  • Cooked White Rice 1 cup (x1) 2% DV 0.63g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Black Beans 1 cup (x1) 1% DV 0.55g
  • Cooked White Rice 1 cup (x1) 0% DV 0.08g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cooked Black Beans 1 cup (x1) 20% DV 3.6mg
  • Cooked White Rice 1 cup (x1) 11% DV 1.9mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cooked Black Beans 1 cup (x1) 4% DV 46.4mg
  • Cooked White Rice 1 cup (x1) 1% DV 15.8mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cooked Black Beans 1 cup (x1) 13% DV 610.6mg
  • Cooked White Rice 1 cup (x1) 1% DV 55.3mg
Comparison Table

Table Legend

  1. Cooked Black Beans
  2. Cooked White Rice
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 172 158
Calories
(%DV)		 227
(11%)		 205
(10%)
Fat (g)
(%DV)		 0.93
(1%)		 0.44
(1%)
Protein (g)
(%DV)		 15.2
(30%)		 4.3
(9%)
Carbohydrate (g)
(%DV)		 40.8
(15%)		 44.5
(16%)
Sugars (g)
(%DV)		 0.55
(1%)		 0.08
(0%)
Fiber (g)
(%DV)		 15
(53%)		 0.63
(2%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.24
(1%)		 0.12
(1%)
Net-Carbs (g) 25.8
43.9
Trans Fatty Acids (g) 0
--
  Minerals
Food # 1 2
Weight (g) 172 158
Calcium (mg)
(%DV)		 46.4
(4%)		 15.8
(1%)
Iron, Fe (mg)
(%DV)		 3.6
(20%)		 1.9
(11%)
Potassium, K (mg)
(%DV)		 610.6
(13%)		 55.3
(1%)
Magnesium (mg)
(%DV)		 120.4
(29%)		 19
(5%)
Phosphorus, P (mg)
(%DV)		 240.8
(19%)		 67.9
(5%)
Sodium (mg)
(%DV)		 1.7
(0%)		 1.6
(0%)
Zinc, Zn (mg)
(%DV)		 1.9
(18%)		 0.77
(7%)
Copper, Cu (mg)
(%DV)		 0.36
(40%)		 0.11
(12%)
Manganese (mg)
(%DV)		 0.76
(33%)		 0.75
(32%)
Selenium, Se (mcg)
(%DV)		 2.1
(4%)		 11.9
(22%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 64.9
(2%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
--
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 172 158
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.42
(35%)		 0.26
(21%)
Riboflavin (B2) (mg)
(%DV)		 0.1
(8%)		 0.02
(2%)
Niacin (B3) (mg)
(%DV)		 0.87
(5%)		 2.3
(15%)
Vitamin B5 (PA) (mg)
(%DV)		 0.42
(8%)		 0.62
(12%)
Vitamin B6 (mg)
(%DV)		 0.12
(7%)		 0.15
(9%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 256.3
(64%)		 91.6
(23%)
Folic acid (mcg)
(%)		 0
(0%)		 86.9
(22%)
Food Folate (mcg)
(%)		 256.3
(64%)		 4.7
(1%)
Folate DFE (mcg)
(%)		 256.3
(64%)		 153.3
(38%)
Choline (mg)
(%DV)		 56.1
(10%)		 3.3
(1%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 10.3 0
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 0
0
Vitamin E (mg)
(%DV)		 1.5
(10%)		 0.06
(0%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 5.7
(5%)		 0
(0%)
Vitamin K1 (mcg) --
--
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 172 158
Water (g) 113.1
108.1
Ash (g) 2
0.65
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score -0.28
2.73
  Carbohydrates
Food # 1 2
Weight (g) 172 158
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) --
--
Glucose (Dextrose) (g) --
--
Fructose (g) --
--
Lactose (g) --
--
Maltose (g) --
--
Galactose (g) --
--
Starch (g) --
--
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 172 158
Monounsaturated Fats (g) 0.081
0.139
Polyunsaturated Fats (g) 0.397
0.12
Omega 3s (g)
(%AI)		 0.181
(11%)		 0.021
(1%)
Omega 6s (g)
(%AI)		 0.217
(1%)		 0.098
(1%)
Omega 3 to Omega 6 Ratio 0.83
0.21
Omega 6 to Omega 3 Ratio 1.2
4.77
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
Docosapentaenoic Acid (DPA) (g) 0
0
Docosahexaenoic Acid (DHA) (g) 0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
gamma-Linolenic Acid (GLA) (g) --
--
c-c-n6-Eicosadienoic Acid (g) --
--
DHG-linolenic acid (DGLA) (g) --
--
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) 0
0
Caproic (6:0) (g) 0
0
Caprylic Acid (8:0) (g) 0
0
Capric Acid (10:0) (g) 0
0
Lauric Acid (12:0) (g) 0
0
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) 0
0.003
Pentadecanoic Acid (15:0) (g) --
--
Palmitic Acid (16:0) (g) 0.224
0.109
Margaric Acid (17:0) (g) --
--
Stearic Acid (18:0) (g) 0.014
0.008
Arachidic Acid (20:0) (g) --
--
Behenic Acid (22:0) (g) --
--
Lignoceric Acid (24:0) (g) --
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
Pentadecenoic Acid (15:1) (g) --
--
Palmitoleic Acid (16:1) (g) 0
0.002
cis-Palmitoleic Acid (16:1 cis) (g) --
--
Heptadecenoic Acid (17:1) (g) --
--
Oleic Acid (18:1) (g) 0.081
0.137
c-Oleic Acid (18:1 cis) (g) --
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0
0
Docosenoic Acid (22:1) (g) 0
0
c-Docosenoic Acid (22:1 c) (g) --
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.217
0.098
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.181
0.021
Octadecatrienoic Acid (mixed) (g) --
--
Parinaric Acid (18:4) (g) 0
0
Eicosatrienoic Acid (20:3) (g) --
--
Eicosatetraenoic Acid 20:4 (g) 0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) --
--
Trans Fats  
t-Polyenoic Fats (g) --
--
t-Monoenoic Fats (g) --
--
t-Palmitoleic Acid (16:1 t) (g) --
--
t-Oleic Acid (18:1 t) (g) --
--
t-Docosenoic Acid (22:1 t) (g) --
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
Stigmasterol (g) --
--
Campesterol (g) --
--
Beta-sitosterol (g) --
--
Amino Acids
Food # 1 2
Weight (g) 172 158
Essential  
Histidine (mg)
(%RDI)		 425
(61%)		 100
(14%)
Isoleucine (mg)
(%RDI)		 673
(48%)		 183
(13%)
Leucine (mg)
(%RDI)		 1218
(45%)		 351
(13%)
Lysine (mg)
(%RDI)		 1046
(50%)		 153
(7%)
Methionine (mg)
(%RDI)		 229
(31%)		 100
(14%)
Phenylalanine (mg)
(%RDI)		 824
(94%)		 228
(26%)
Threonine (mg)
(%RDI)		 642
(61%)		 152
(14%)
Tryptophan (mg)
(%RDI)		 181
(65%)		 49
(17%)
Valine (mg)
(%RDI)		 798
(44%)		 259
(14%)
Conditional  
Arginine (mg) 944
354
Cystine (mg)
(%RDI)		 165
(58%)		 87
(30%)
Glycine (mg) 595
193
Proline (mg) 647
201
Tyrosine (mg)
(%RDI)		 430
(49%)		 142
(16%)
Non-Essential  
Alanine (mg) 640
246
Aspartic acid (mg) 1844
400
Betaine (mg) --
0.47
Glutamic acid (mg) 2324
828
Hydroxyproline (mg) --
--
Serine (mg) 829
223
Data Source
Cooked Black Beans
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked White Rice
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.