Side-by-Side Comparison

Black Beans (Cooked) vs White Rice (Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean cooked glistening black beans in a dark stone bowl

legumes

Black Beans (Cooked)

132Calories

8.9Protein

8.7Fiber

0.0Vit C

View Details

Clean fluffy steamed long-grain white rice in neutral ceramic bowl

grains

White Rice (Cooked)

130Calories

2.7Protein

0.4Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-2%

Similar Concentration

Both provide similar calories (energy) (130 kcal vs 132 kcal).

Higher Protein

+229%

Black Beans (Cooked)

Black Beans (Cooked) provides 8.9 g vs 2.7 g in White Rice (Cooked) (+6.2 g, +229%).

Higher Dietary Fiber

+2075%

Black Beans (Cooked)

Black Beans (Cooked) provides 8.7 g vs 0.40 g in White Rice (Cooked) (+8.3 g, +2075%).

Higher Potassium

+914%

Black Beans (Cooked)

Black Beans (Cooked) provides 355 mg vs 35.0 mg in White Rice (Cooked) (+320 mg, +914%).

Comparing per 100 g standard edible portion.

Nutrient

Black Beans (Cooked)100 g edible portion

White Rice (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Similar

Black Beans (Cooked)

132 kcal7% DV

White Rice (Cooked)

130 kcal7% DV

Both Black Beans (Cooked) and White Rice (Cooked) provide similar amounts of calories (energy) (132 kcal).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

8.9 g18% DV

White Rice (Cooked)

2.7 g5% DV

Black Beans (Cooked) provides 8.9 g vs 2.7 g in White Rice (Cooked) (+6.2 g, +229%).

CarbohydratesWhite Rice (Cooked) higher

Black Beans (Cooked)

23.7 g9% DV

White Rice (Cooked)

28.2 g10% DV

White Rice (Cooked) provides 28.2 g vs 23.7 g in Black Beans (Cooked) (+4.5 g, +19%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

8.7 g31% DV

White Rice (Cooked)

0.40 g1% DV

Black Beans (Cooked) provides 8.7 g vs 0.40 g in White Rice (Cooked) (+8.3 g, +2075%).

Total FatBlack Beans (Cooked) higher

Black Beans (Cooked)

0.54 g1% DV

White Rice (Cooked)

0.28 g

Black Beans (Cooked) provides 0.54 g vs 0.28 g in White Rice (Cooked) (+0.26 g, +93%).

Total SugarsBlack Beans (Cooked) higher

Black Beans (Cooked)

0.32 g1% DV

White Rice (Cooked)

0.05 g

Black Beans (Cooked) provides 0.32 g vs 0.05 g in White Rice (Cooked) (+0.27 g, +540%).

Vitamins12 nutrients

Vitamin CSimilar

Black Beans (Cooked)

0 mg

White Rice (Cooked)

0 mg

Both Black Beans (Cooked) and White Rice (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Similar

Black Beans (Cooked)

0 µg

White Rice (Cooked)

0 µg

Both Black Beans (Cooked) and White Rice (Cooked) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

White Rice (Cooked)

0 µg

Both Black Beans (Cooked) and White Rice (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EBlack Beans (Cooked) higher

Black Beans (Cooked)

0.15 mg1% DV

White Rice (Cooked)

0.04 mg

Black Beans (Cooked) provides slightly more vitamin e (0.15 mg vs 0.04 mg).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

2.8 µg2% DV

White Rice (Cooked)

0.1 µg

Black Beans (Cooked) provides 2.8 µg vs 0.1 µg in White Rice (Cooked) (+2.7 µg, +2700%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

149 µg37% DV

White Rice (Cooked)

58 µg14% DV

Black Beans (Cooked) provides 149 µg vs 58 µg in White Rice (Cooked) (+91 µg, +157%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.24 mg20% DV

White Rice (Cooked)

0.16 mg14% DV

Black Beans (Cooked) provides 0.24 mg vs 0.16 mg in White Rice (Cooked) (+0.08 mg, +50%).

Riboflavin (Vitamin B2)Similar

Black Beans (Cooked)

0.06 mg5% DV

White Rice (Cooked)

0.01 mg1% DV

Both Black Beans (Cooked) and White Rice (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)White Rice (Cooked) higher

Black Beans (Cooked)

0.51 mg3% DV

White Rice (Cooked)

1.5 mg9% DV

White Rice (Cooked) provides 1.5 mg vs 0.51 mg in Black Beans (Cooked) (+0.97 mg, +192%).

Pantothenic Acid (B5)White Rice (Cooked) higher

Black Beans (Cooked)

0.24 mg5% DV

White Rice (Cooked)

0.40 mg8% DV

White Rice (Cooked) provides 0.40 mg vs 0.24 mg in Black Beans (Cooked) (+0.15 mg, +63%).

Vitamin B6Similar

Black Beans (Cooked)

0.07 mg4% DV

White Rice (Cooked)

0.09 mg5% DV

Both Black Beans (Cooked) and White Rice (Cooked) provide similar amounts of vitamin b6 (0.07 mg).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

White Rice (Cooked)

0 µg

Both Black Beans (Cooked) and White Rice (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSimilar

Black Beans (Cooked)

1.0 mg

White Rice (Cooked)

1.0 mg

Both Black Beans (Cooked) and White Rice (Cooked) provide similar amounts of sodium (1.0 mg).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

355 mg8% DV

White Rice (Cooked)

35.0 mg1% DV

Black Beans (Cooked) provides 355 mg vs 35.0 mg in White Rice (Cooked) (+320 mg, +914%).

CalciumBlack Beans (Cooked) higher

Black Beans (Cooked)

27.0 mg2% DV

White Rice (Cooked)

10.0 mg1% DV

Black Beans (Cooked) provides 27.0 mg vs 10.0 mg in White Rice (Cooked) (+17.0 mg, +170%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

2.1 mg12% DV

White Rice (Cooked)

1.2 mg7% DV

Black Beans (Cooked) provides 2.1 mg vs 1.2 mg in White Rice (Cooked) (+0.90 mg, +75%).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

60.0 mg14% DV

White Rice (Cooked)

12.0 mg3% DV

Black Beans (Cooked) provides 60.0 mg vs 12.0 mg in White Rice (Cooked) (+48.0 mg, +400%).

PhosphorusBlack Beans (Cooked) higher

Black Beans (Cooked)

140 mg11% DV

White Rice (Cooked)

43.0 mg3% DV

Black Beans (Cooked) provides 140 mg vs 43.0 mg in White Rice (Cooked) (+97.0 mg, +226%).

ZincBlack Beans (Cooked) higher

Black Beans (Cooked)

1.1 mg10% DV

White Rice (Cooked)

0.49 mg4% DV

Black Beans (Cooked) provides 1.1 mg vs 0.49 mg in White Rice (Cooked) (+0.63 mg, +129%).

Lipids1 nutrients

Saturated FatSimilar

Black Beans (Cooked)

0.09 g

White Rice (Cooked)

0.08 g

Both Black Beans (Cooked) and White Rice (Cooked) provide similar amounts of saturated fat (0.09 g).

Nutrient

Black Beans (Cooked)172 g (1 cup cooked (172 g))

White Rice (Cooked)158 g (1 cup cooked (158 g))

Macronutrients6 nutrients

Calories (Energy)Black Beans (Cooked) higher

Black Beans (Cooked)

227 kcal11% DV

White Rice (Cooked)

205 kcal10% DV

Black Beans (Cooked) provides 227 kcal vs 205 kcal in White Rice (Cooked) (+22 kcal, +11%).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

15.2 g30% DV

White Rice (Cooked)

4.3 g9% DV

Black Beans (Cooked) provides 15.2 g vs 4.3 g in White Rice (Cooked) (+11.0 g, +259%).

CarbohydratesWhite Rice (Cooked) higher

Black Beans (Cooked)

40.8 g15% DV

White Rice (Cooked)

44.5 g16% DV

White Rice (Cooked) provides 44.5 g vs 40.8 g in Black Beans (Cooked) (+3.7 g, +9%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

15.0 g53% DV

White Rice (Cooked)

0.63 g2% DV

Black Beans (Cooked) provides 15.0 g vs 0.63 g in White Rice (Cooked) (+14.3 g, +2268%).

Total FatBlack Beans (Cooked) higher

Black Beans (Cooked)

0.93 g1% DV

White Rice (Cooked)

0.44 g1% DV

Black Beans (Cooked) provides 0.93 g vs 0.44 g in White Rice (Cooked) (+0.49 g, +110%).

Total SugarsBlack Beans (Cooked) higher

Black Beans (Cooked)

0.55 g1% DV

White Rice (Cooked)

0.08 g

Black Beans (Cooked) provides 0.55 g vs 0.08 g in White Rice (Cooked) (+0.47 g, +597%).

Vitamins12 nutrients

Vitamin CSimilar

Black Beans (Cooked)

0 mg

White Rice (Cooked)

0 mg

Both Black Beans (Cooked) and White Rice (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Similar

Black Beans (Cooked)

0 µg

White Rice (Cooked)

0 µg

Both Black Beans (Cooked) and White Rice (Cooked) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

White Rice (Cooked)

0 µg

Both Black Beans (Cooked) and White Rice (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EBlack Beans (Cooked) higher

Black Beans (Cooked)

0.26 mg2% DV

White Rice (Cooked)

0.06 mg

Black Beans (Cooked) provides 0.26 mg vs 0.06 mg in White Rice (Cooked) (+0.19 mg, +308%).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

4.8 µg4% DV

White Rice (Cooked)

0.2 µg

Black Beans (Cooked) provides 4.8 µg vs 0.2 µg in White Rice (Cooked) (+4.7 µg, +2948%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

256 µg64% DV

White Rice (Cooked)

92 µg23% DV

Black Beans (Cooked) provides 256 µg vs 92 µg in White Rice (Cooked) (+165 µg, +180%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.42 mg35% DV

White Rice (Cooked)

0.26 mg21% DV

Black Beans (Cooked) provides 0.42 mg vs 0.26 mg in White Rice (Cooked) (+0.16 mg, +63%).

Riboflavin (Vitamin B2)Black Beans (Cooked) higher

Black Beans (Cooked)

0.10 mg8% DV

White Rice (Cooked)

0.02 mg2% DV

Black Beans (Cooked) provides slightly more riboflavin (vitamin b2) (0.10 mg vs 0.02 mg).

Niacin (Vitamin B3)White Rice (Cooked) higher

Black Beans (Cooked)

0.87 mg5% DV

White Rice (Cooked)

2.3 mg15% DV

White Rice (Cooked) provides 2.3 mg vs 0.87 mg in Black Beans (Cooked) (+1.5 mg, +168%).

Pantothenic Acid (B5)White Rice (Cooked) higher

Black Beans (Cooked)

0.42 mg8% DV

White Rice (Cooked)

0.62 mg12% DV

White Rice (Cooked) provides 0.62 mg vs 0.42 mg in Black Beans (Cooked) (+0.21 mg, +50%).

Vitamin B6Similar

Black Beans (Cooked)

0.12 mg7% DV

White Rice (Cooked)

0.15 mg9% DV

Both Black Beans (Cooked) and White Rice (Cooked) provide similar amounts of vitamin b6 (0.12 mg).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

White Rice (Cooked)

0 µg

Both Black Beans (Cooked) and White Rice (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBlack Beans (Cooked) higher

Black Beans (Cooked)

1.7 mg

White Rice (Cooked)

1.6 mg

Black Beans (Cooked) provides 1.7 mg vs 1.6 mg in White Rice (Cooked) (+0.14 mg, +9%).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

611 mg13% DV

White Rice (Cooked)

55.3 mg1% DV

Black Beans (Cooked) provides 611 mg vs 55.3 mg in White Rice (Cooked) (+555 mg, +1004%).

CalciumBlack Beans (Cooked) higher

Black Beans (Cooked)

46.4 mg4% DV

White Rice (Cooked)

15.8 mg1% DV

Black Beans (Cooked) provides 46.4 mg vs 15.8 mg in White Rice (Cooked) (+30.6 mg, +194%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

3.6 mg20% DV

White Rice (Cooked)

1.9 mg11% DV

Black Beans (Cooked) provides 3.6 mg vs 1.9 mg in White Rice (Cooked) (+1.7 mg, +91%).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

103 mg25% DV

White Rice (Cooked)

19.0 mg5% DV

Black Beans (Cooked) provides 103 mg vs 19.0 mg in White Rice (Cooked) (+84.2 mg, +444%).

PhosphorusBlack Beans (Cooked) higher

Black Beans (Cooked)

241 mg19% DV

White Rice (Cooked)

67.9 mg5% DV

Black Beans (Cooked) provides 241 mg vs 67.9 mg in White Rice (Cooked) (+173 mg, +254%).

ZincBlack Beans (Cooked) higher

Black Beans (Cooked)

1.9 mg18% DV

White Rice (Cooked)

0.77 mg7% DV

Black Beans (Cooked) provides 1.9 mg vs 0.77 mg in White Rice (Cooked) (+1.2 mg, +149%).

Lipids1 nutrients

Saturated FatSimilar

Black Beans (Cooked)

0.15 g1% DV

White Rice (Cooked)

0.12 g1% DV

Both Black Beans (Cooked) and White Rice (Cooked) provide similar amounts of saturated fat (0.15 g).

Nutrient

Black Beans (Cooked)Amount per 100 kcal (76 g)

White Rice (Cooked)Amount per 100 kcal (77 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Black Beans (Cooked)

100 kcal5% DV

White Rice (Cooked)

100 kcal5% DV

Both Black Beans (Cooked) and White Rice (Cooked) provide similar amounts of calories (energy) (100 kcal).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

6.7 g13% DV

White Rice (Cooked)

2.1 g4% DV

Black Beans (Cooked) provides 6.7 g vs 2.1 g in White Rice (Cooked) (+4.7 g, +225%).

CarbohydratesWhite Rice (Cooked) higher

Black Beans (Cooked)

18.0 g7% DV

White Rice (Cooked)

21.7 g8% DV

White Rice (Cooked) provides 21.7 g vs 18.0 g in Black Beans (Cooked) (+3.7 g, +20%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

6.6 g24% DV

White Rice (Cooked)

0.31 g1% DV

Black Beans (Cooked) provides 6.6 g vs 0.31 g in White Rice (Cooked) (+6.3 g, +2047%).

Total FatBlack Beans (Cooked) higher

Black Beans (Cooked)

0.41 g1% DV

White Rice (Cooked)

0.22 g

Black Beans (Cooked) provides 0.41 g vs 0.22 g in White Rice (Cooked) (+0.19 g, +90%).

Total SugarsBlack Beans (Cooked) higher

Black Beans (Cooked)

0.24 g

White Rice (Cooked)

0.04 g

Black Beans (Cooked) provides 0.24 g vs 0.04 g in White Rice (Cooked) (+0.20 g, +532%).

Vitamins12 nutrients

Vitamin CSimilar

Black Beans (Cooked)

0 mg

White Rice (Cooked)

0 mg

Both Black Beans (Cooked) and White Rice (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Similar

Black Beans (Cooked)

0 µg

White Rice (Cooked)

0 µg

Both Black Beans (Cooked) and White Rice (Cooked) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

White Rice (Cooked)

0 µg

Both Black Beans (Cooked) and White Rice (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EBlack Beans (Cooked) higher

Black Beans (Cooked)

0.11 mg1% DV

White Rice (Cooked)

0.03 mg

Black Beans (Cooked) provides slightly more vitamin e (0.11 mg vs 0.03 mg).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

2.1 µg2% DV

White Rice (Cooked)

0.1 µg

Black Beans (Cooked) provides 2.1 µg vs 0.1 µg in White Rice (Cooked) (+2.1 µg, +2664%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

113 µg28% DV

White Rice (Cooked)

45 µg11% DV

Black Beans (Cooked) provides 113 µg vs 45 µg in White Rice (Cooked) (+69 µg, +154%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.19 mg15% DV

White Rice (Cooked)

0.13 mg10% DV

Black Beans (Cooked) provides slightly more thiamin (vitamin b1) (0.19 mg vs 0.13 mg).

Riboflavin (Vitamin B2)Similar

Black Beans (Cooked)

0.04 mg3% DV

White Rice (Cooked)

0.01 mg1% DV

Both Black Beans (Cooked) and White Rice (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)White Rice (Cooked) higher

Black Beans (Cooked)

0.38 mg2% DV

White Rice (Cooked)

1.1 mg7% DV

White Rice (Cooked) provides 1.1 mg vs 0.38 mg in Black Beans (Cooked) (+0.75 mg, +196%).

Pantothenic Acid (B5)White Rice (Cooked) higher

Black Beans (Cooked)

0.18 mg4% DV

White Rice (Cooked)

0.30 mg6% DV

White Rice (Cooked) provides 0.30 mg vs 0.18 mg in Black Beans (Cooked) (+0.12 mg, +65%).

Vitamin B6Similar

Black Beans (Cooked)

0.05 mg3% DV

White Rice (Cooked)

0.07 mg4% DV

Both Black Beans (Cooked) and White Rice (Cooked) provide similar amounts of vitamin b6 (0.05 mg).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

White Rice (Cooked)

0 µg

Both Black Beans (Cooked) and White Rice (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSimilar

Black Beans (Cooked)

0.76 mg

White Rice (Cooked)

0.77 mg

Both Black Beans (Cooked) and White Rice (Cooked) provide similar amounts of sodium (0.76 mg).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

270 mg6% DV

White Rice (Cooked)

27.0 mg1% DV

Black Beans (Cooked) provides 270 mg vs 27.0 mg in White Rice (Cooked) (+243 mg, +901%).

CalciumBlack Beans (Cooked) higher

Black Beans (Cooked)

20.5 mg2% DV

White Rice (Cooked)

7.7 mg1% DV

Black Beans (Cooked) provides 20.5 mg vs 7.7 mg in White Rice (Cooked) (+12.8 mg, +166%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

1.6 mg9% DV

White Rice (Cooked)

0.92 mg5% DV

Black Beans (Cooked) provides 1.6 mg vs 0.92 mg in White Rice (Cooked) (+0.67 mg, +73%).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

45.6 mg11% DV

White Rice (Cooked)

9.2 mg2% DV

Black Beans (Cooked) provides 45.6 mg vs 9.2 mg in White Rice (Cooked) (+36.4 mg, +394%).

PhosphorusBlack Beans (Cooked) higher

Black Beans (Cooked)

106 mg9% DV

White Rice (Cooked)

33.1 mg3% DV

Black Beans (Cooked) provides 106 mg vs 33.1 mg in White Rice (Cooked) (+73.3 mg, +221%).

ZincBlack Beans (Cooked) higher

Black Beans (Cooked)

0.85 mg8% DV

White Rice (Cooked)

0.38 mg3% DV

Black Beans (Cooked) provides 0.85 mg vs 0.38 mg in White Rice (Cooked) (+0.47 mg, +126%).

Lipids1 nutrients

Saturated FatSimilar

Black Beans (Cooked)

0.07 g

White Rice (Cooked)

0.06 g

Both Black Beans (Cooked) and White Rice (Cooked) provide similar amounts of saturated fat (0.07 g).

Nutrient

Black Beans (Cooked)Normalized to 300 kcal (227 g)

White Rice (Cooked)Normalized to 300 kcal (231 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Black Beans (Cooked)

300 kcal15% DV

White Rice (Cooked)

300 kcal15% DV

Both Black Beans (Cooked) and White Rice (Cooked) provide similar amounts of calories (energy) (300 kcal).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

20.1 g40% DV

White Rice (Cooked)

6.2 g12% DV

Black Beans (Cooked) provides 20.1 g vs 6.2 g in White Rice (Cooked) (+13.9 g, +224%).

CarbohydratesWhite Rice (Cooked) higher

Black Beans (Cooked)

53.8 g20% DV

White Rice (Cooked)

65.1 g24% DV

White Rice (Cooked) provides 65.1 g vs 53.8 g in Black Beans (Cooked) (+11.3 g, +21%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

19.7 g71% DV

White Rice (Cooked)

0.92 g3% DV

Black Beans (Cooked) provides 19.7 g vs 0.92 g in White Rice (Cooked) (+18.8 g, +2037%).

Total FatBlack Beans (Cooked) higher

Black Beans (Cooked)

1.2 g2% DV

White Rice (Cooked)

0.65 g1% DV

Black Beans (Cooked) provides 1.2 g vs 0.65 g in White Rice (Cooked) (+0.58 g, +90%).

Total SugarsBlack Beans (Cooked) higher

Black Beans (Cooked)

0.73 g1% DV

White Rice (Cooked)

0.12 g

Black Beans (Cooked) provides 0.73 g vs 0.12 g in White Rice (Cooked) (+0.61 g, +529%).

Vitamins12 nutrients

Vitamin CSimilar

Black Beans (Cooked)

0 mg

White Rice (Cooked)

0 mg

Both Black Beans (Cooked) and White Rice (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Similar

Black Beans (Cooked)

0 µg

White Rice (Cooked)

0 µg

Both Black Beans (Cooked) and White Rice (Cooked) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

White Rice (Cooked)

0 µg

Both Black Beans (Cooked) and White Rice (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EBlack Beans (Cooked) higher

Black Beans (Cooked)

0.34 mg2% DV

White Rice (Cooked)

0.09 mg1% DV

Black Beans (Cooked) provides 0.34 mg vs 0.09 mg in White Rice (Cooked) (+0.25 mg, +269%).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

6.4 µg5% DV

White Rice (Cooked)

0.2 µg

Black Beans (Cooked) provides 6.4 µg vs 0.2 µg in White Rice (Cooked) (+6.1 µg, +2652%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

338 µg85% DV

White Rice (Cooked)

134 µg33% DV

Black Beans (Cooked) provides 338 µg vs 134 µg in White Rice (Cooked) (+204 µg, +152%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.55 mg46% DV

White Rice (Cooked)

0.38 mg31% DV

Black Beans (Cooked) provides 0.55 mg vs 0.38 mg in White Rice (Cooked) (+0.18 mg, +47%).

Riboflavin (Vitamin B2)Black Beans (Cooked) higher

Black Beans (Cooked)

0.13 mg10% DV

White Rice (Cooked)

0.03 mg2% DV

Black Beans (Cooked) provides slightly more riboflavin (vitamin b2) (0.13 mg vs 0.03 mg).

Niacin (Vitamin B3)White Rice (Cooked) higher

Black Beans (Cooked)

1.1 mg7% DV

White Rice (Cooked)

3.4 mg21% DV

White Rice (Cooked) provides 3.4 mg vs 1.1 mg in Black Beans (Cooked) (+2.3 mg, +197%).

Pantothenic Acid (B5)White Rice (Cooked) higher

Black Beans (Cooked)

0.55 mg11% DV

White Rice (Cooked)

0.91 mg18% DV

White Rice (Cooked) provides 0.91 mg vs 0.55 mg in Black Beans (Cooked) (+0.36 mg, +66%).

Vitamin B6White Rice (Cooked) higher

Black Beans (Cooked)

0.16 mg9% DV

White Rice (Cooked)

0.21 mg13% DV

White Rice (Cooked) provides 0.21 mg vs 0.16 mg in Black Beans (Cooked) (+0.06 mg, +37%).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

White Rice (Cooked)

0 µg

Both Black Beans (Cooked) and White Rice (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSimilar

Black Beans (Cooked)

2.3 mg

White Rice (Cooked)

2.3 mg

Both Black Beans (Cooked) and White Rice (Cooked) provide similar amounts of sodium (2.3 mg).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

806 mg17% DV

White Rice (Cooked)

80.9 mg2% DV

Black Beans (Cooked) provides 806 mg vs 80.9 mg in White Rice (Cooked) (+725 mg, +897%).

CalciumBlack Beans (Cooked) higher

Black Beans (Cooked)

61.3 mg5% DV

White Rice (Cooked)

23.1 mg2% DV

Black Beans (Cooked) provides 61.3 mg vs 23.1 mg in White Rice (Cooked) (+38.2 mg, +165%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

4.8 mg26% DV

White Rice (Cooked)

2.8 mg15% DV

Black Beans (Cooked) provides 4.8 mg vs 2.8 mg in White Rice (Cooked) (+2.0 mg, +72%).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

136 mg32% DV

White Rice (Cooked)

27.7 mg7% DV

Black Beans (Cooked) provides 136 mg vs 27.7 mg in White Rice (Cooked) (+108 mg, +391%).

PhosphorusBlack Beans (Cooked) higher

Black Beans (Cooked)

318 mg25% DV

White Rice (Cooked)

99.3 mg8% DV

Black Beans (Cooked) provides 318 mg vs 99.3 mg in White Rice (Cooked) (+218 mg, +220%).

ZincBlack Beans (Cooked) higher

Black Beans (Cooked)

2.5 mg23% DV

White Rice (Cooked)

1.1 mg10% DV

Black Beans (Cooked) provides 2.5 mg vs 1.1 mg in White Rice (Cooked) (+1.4 mg, +125%).

Lipids1 nutrients

Saturated FatSimilar

Black Beans (Cooked)

0.20 g1% DV

White Rice (Cooked)

0.18 g1% DV

Both Black Beans (Cooked) and White Rice (Cooked) provide similar amounts of saturated fat (0.20 g).

Black Beans (Cooked) vs White Rice (Cooked)

Black Beans (Cooked)

White Rice (Cooked)

Nutritional Takeaways

Comparison Summary