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  6. Brown rice vs. Kidney beans

Brown rice vs. Kidney beans — In-Depth Nutrition Comparison

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A recap on differences between Brown rice and Kidney beans

  • Brown rice is higher in Manganese, Vitamin B3, and Selenium, yet Kidney beans is higher in Folate, Iron, Fiber, Copper, Potassium, and Vitamin K.
  • Kidney beans covers your daily Folate needs 30% more than Brown rice.
  • Brown rice contains 5 times more Selenium than Kidney beans. While Brown rice contains 5.8µg of Selenium, Kidney beans contains only 1.1µg.

Food varieties used in this article are Rice, brown, long-grain, cooked and Beans, kidney, all types, mature seeds, cooked, boiled, without salt.

Infographic

Brown rice vs Kidney beans infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Brown rice
Brown rice
2
:
8
Kidney beans
Kidney beans
Contains more Manganese +126.5%
Contains more Selenium +427.3%
Contains more Calcium +1066.7%
Contains more Iron +296.4%
Contains more Phosphorus +34%
Contains more Potassium +370.9%
Contains less Sodium -75%
Contains more Zinc +40.8%
Contains more Copper +103.8%
Equal in Magnesium - 42
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Contains more Manganese +126.5%
Contains more Selenium +427.3%
Contains more Calcium +1066.7%
Contains more Iron +296.4%
Contains more Phosphorus +34%
Contains more Potassium +370.9%
Contains less Sodium -75%
Contains more Zinc +40.8%
Contains more Copper +103.8%
Equal in Magnesium - 42

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Brown rice
Brown rice
6
:
3
Kidney beans
Kidney beans
Contains more Vitamin E +466.7%
Contains more Vitamin B1 +11.3%
Contains more Vitamin B2 +19%
Contains more Vitamin B3 +343.1%
Contains more Vitamin B5 +72.7%
Contains more Vitamin C +∞%
Contains more Folate +1344.4%
Contains more Vitamin K +4100%
Equal in Vitamin B6 - 0.12
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Kidney beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Contains more Vitamin E +466.7%
Contains more Vitamin B1 +11.3%
Contains more Vitamin B2 +19%
Contains more Vitamin B3 +343.1%
Contains more Vitamin B5 +72.7%
Contains more Vitamin C +∞%
Contains more Folate +1344.4%
Contains more Vitamin K +4100%
Equal in Vitamin B6 - 0.12

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
3
:
2
Kidney beans
Kidney beans
Contains more Fats +94%
Contains more Carbs +12.2%
Contains more Protein +216.4%
Contains more Other +147.7%
Equal in Water - 66.94
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Kidney beans
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more Fats +94%
Contains more Carbs +12.2%
Contains more Protein +216.4%
Contains more Other +147.7%
Equal in Water - 66.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brown rice
Brown rice
2
:
1
Kidney beans
Kidney beans
Contains more Monounsaturated Fat +846.2%
Contains more Polyunsaturated fat +31.7%
Contains less Saturated Fat -71.9%
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Contains more Monounsaturated Fat +846.2%
Contains more Polyunsaturated fat +31.7%
Contains less Saturated Fat -71.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brown rice Kidney beans
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brown rice Kidney beans Opinion
Net carbs 23.98g 16.4g Brown rice
Protein 2.74g 8.67g Kidney beans
Fats 0.97g 0.5g Brown rice
Carbs 25.58g 22.8g Brown rice
Calories 123kcal 127kcal Kidney beans
Starch 24.79g Brown rice
Sugar 0.24g 0.32g Brown rice
Fiber 1.6g 6.4g Kidney beans
Calcium 3mg 35mg Kidney beans
Iron 0.56mg 2.22mg Kidney beans
Magnesium 39mg 42mg Kidney beans
Phosphorus 103mg 138mg Kidney beans
Potassium 86mg 405mg Kidney beans
Sodium 4mg 1mg Kidney beans
Zinc 0.71mg 1mg Kidney beans
Copper 0.106mg 0.216mg Kidney beans
Manganese 0.974mg 0.43mg Brown rice
Selenium 5.8µg 1.1µg Brown rice
Vitamin E 0.17mg 0.03mg Brown rice
Vitamin C 0mg 1.2mg Kidney beans
Vitamin B1 0.178mg 0.16mg Brown rice
Vitamin B2 0.069mg 0.058mg Brown rice
Vitamin B3 2.561mg 0.578mg Brown rice
Vitamin B5 0.38mg 0.22mg Brown rice
Vitamin B6 0.123mg 0.12mg Brown rice
Folate 9µg 130µg Kidney beans
Vitamin K 0.2µg 8.4µg Kidney beans
Tryptophan 0.033mg 0.104mg Kidney beans
Threonine 0.095mg 0.319mg Kidney beans
Isoleucine 0.109mg 0.41mg Kidney beans
Leucine 0.214mg 0.736mg Kidney beans
Lysine 0.099mg 0.607mg Kidney beans
Methionine 0.058mg 0.113mg Kidney beans
Phenylalanine 0.133mg 0.511mg Kidney beans
Valine 0.151mg 0.5mg Kidney beans
Histidine 0.066mg 0.238mg Kidney beans
Saturated Fat 0.26g 0.073g Kidney beans
Monounsaturated Fat 0.369g 0.039g Brown rice
Polyunsaturated fat 0.366g 0.278g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Kidney beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
Brown rice
19%
Kidney beans
Minerals Daily Need Coverage Score
32%
Brown rice
38%
Kidney beans

Comparison summary

Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 0.187g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 44)
Which food is cheaper?
Kidney beans
Kidney beans is cheaper (difference - $0.8)
Which food is richer in minerals?
Kidney beans
Kidney beans is relatively richer in minerals
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.08g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.