White Rice VS Black Beans
A detailed nutritional comparison
White Rice
Black Beans
🎯 Quick Verdict
White rice is lower in calories but provides significantly less protein and fiber compared to black beans. Black beans are nutrient-dense, offering higher amounts of protein, fiber, iron, and other micronutrients, while white rice is a good source of quick-digesting carbs. Black beans are ideal for balanced meals, while white rice works well for energy-focused diets or low-fiber meals.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 per 100g cooked | 132 per 100g cooked | ✓ |
| Protein | 2.7g per 100g | 8.9g per 100g | ✓ |
| Carbs | 28.2g per 100g | 23.7g per 100g | ✓ |
| Fat | 0.3g per 100g | 0.5g per 100g | ✓ |
| Fiber | 0.4g per 100g | 6.6g per 100g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin B1 (Thiamin) | 0.02mg per 100g | 0.21mg per 100g | ✓ |
| Iron | 0.2mg per 100g | 2.1mg per 100g | ✓ |
| Magnesium | 12mg per 100g | 70mg per 100g | ✓ |
| Calcium | 10mg per 100g | 27mg per 100g | ✓ |
| Potassium | 35mg per 100g | 355mg per 100g | ✓ |
🏆 Category Winners
Protein
Black beans have nearly 230% more protein than white rice.
Fiber
Black beans have 16 times more fiber than white rice.
Calories
White rice has slightly fewer calories than black beans per serving.
Vitamins
Black beans are richer in most vitamins and minerals, including iron, magnesium, and potassium.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both foods are high in carbohydrates and not suitable for ketogenic diets.
Vegan
Food 1: Compatible
Food 2: Compatible
Both are plant-based and suitable for vegans.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither contains gluten and are safe for gluten-free diets.
Paleo
Food 1: Not Compatible
Food 2: Compatible
White rice is excluded from paleo diets, but black beans may be included depending on specific interpretations of the diet.
Low Carb
Food 1: Not Compatible
Food 2: Not Compatible
Both foods contain a significant amount of carbohydrates and are not considered low-carb.
💪 Health Benefits Comparison
Food 1 Benefits
- Quick source of energy due to higher carbohydrate content
- Low in fat for those on low-fat diets
- Easy to digest, making it suitable for sensitive stomachs
Food 2 Benefits
- High in protein, supporting muscle growth and repair
- Rich in fiber, promoting digestive health and satiety
- Good source of iron, benefiting blood health
- Loaded with antioxidants to reduce inflammation
✅ The Bottom Line
Choose black beans if you prioritize protein, fiber, and micronutrients for a balanced diet. Opt for white rice if you need a simple carbohydrate source for quick energy or prefer a low-fiber option for specific meal needs.
Choose Food 1 for: Quick energy, low-fiber diets, easy-to-digest meals
Choose Food 2 for: Balanced nutrition, high-protein meals, heart and digestive health
