Brown rice flour vs Bean soup
In short
For the same 100 calories you eat 28 g of brown rice flour or 149 g of bean soup. Both get most of their calories from carbohydrate.
More in brown rice flour: niacin (3.6×) and vitamin B6 (2.5×). More in bean soup: folate, fiber (4.7×), sodium, copper (2.3×) and 3 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
27.5 g · 2 g protein · 21.1 g carbs (0.18 g sugars) · 0.77 g fat
149 g · 5.6 g protein · 17.3 g carbs (1.7 g sugars) · 1.1 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Folate4.4 µg · 97 µg1%24%
- Fiber1.3 g · 6 g5%21%
- Sodiumlimit2.2 mg · 364 mg<1%16%
- Copper0.063 mg · 0.14 mg7%16%
- Niacin (B3)1.7 mg · 0.48 mg11%3%
- Protein2 g · 5.6 g4%11%
- Vitamin B60.2 mg · 0.082 mg12%5%
- Potassium79.6 mg · 294 mg2%6%
- Iron0.55 mg · 1.3 mg3%7%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Total fat0.77 g · 1.1 g1%·1%
- Saturated fatlimit0.15 g · 0.2 g1%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates21.1 g · 17.3 g8%·6%
- Calcium3 mg · 29.9 mg<1%·2%
- Magnesium30.9 mg · 46.3 mg7%·11%
- Phosphorus92.8 mg · 95.5 mg7%·8%
- Zinc0.67 mg · 0.73 mg6%·7%
- Vitamin C0 mg · 2.1 mg0%·2%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.17 mg · 0.75 mg1%·5%
- Thiamin (B1)0.12 mg · 0.16 mg10%·13%
- Riboflavin (B2)0.022 mg · 0.054 mg2%·4%
- Vitamin B120 µg · 0 µg0%·0%
Reported for only one of the two, so not compared: manganese, selenium, vitamin A, vitamin K, pantothenic acid (B5), choline.
From USDA FoodData Central: Brown rice flour (SR Legacy 168898), Bean soup (Survey (FNDDS) 2707453). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.