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  6. Kidney beans raw vs. Arborio rice

Kidney beans raw vs. Arborio rice — In-Depth Nutrition Comparison

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Significant differences between kidney beans raw and arborio rice

  • The amount of copper, iron, folate, phosphorus, potassium, magnesium, vitamin B1, manganese, vitamin B6, and zinc in kidney beans raw is higher than in arborio rice.
  • Kidney beans raw covers your daily copper needs 98% more than arborio rice.
  • Arborio rice has 54 times less potassium than kidney beans raw. Kidney beans raw has 1406mg of potassium, while arborio rice has 26mg.
  • Arborio rice has a higher glycemic index. The glycemic index of arborio rice is 69, while the glycemic index of kidney beans raw is 22.

Specific food types used in this comparison are Beans, kidney, all types, mature seeds, raw and Rice, white, short-grain, enriched, cooked.

Infographic

Kidney beans raw vs Arborio rice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +1650%
Contains more CalciumCalcium +14200%
Contains more PotassiumPotassium +5307.7%
Contains more IronIron +461.6%
Contains more CopperCopper +1230.6%
Contains more ZincZinc +597.5%
Contains more PhosphorusPhosphorus +1133.3%
Contains more ManganeseManganese +186%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +134.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +222.6%
Contains more Vitamin B2Vitamin B2 +1268.8%
Contains more Vitamin B3Vitamin B3 +38%
Contains more Vitamin B5Vitamin B5 +96.5%
Contains more Vitamin B6Vitamin B6 +572.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +567.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Arborio rice DV% diff.
Fiber 24.9g 100%
Copper 0.958mg 0.072mg 98%
Folate 394µg 59µg 84%
Iron 8.2mg 1.46mg 84%
Phosphorus 407mg 33mg 53%
Protein 23.58g 2.36g 42%
Potassium 1406mg 26mg 41%
Magnesium 140mg 8mg 31%
Vitamin B1 0.529mg 0.164mg 30%
Manganese 1.021mg 0.357mg 29%
Vitamin B6 0.397mg 0.059mg 26%
Zinc 2.79mg 0.4mg 22%
Vitamin K 19µg 16%
Vitamin B2 0.219mg 0.016mg 16%
Calcium 143mg 1mg 14%
Calories 333kcal 130kcal 10%
Carbs 60.01g 28.73g 10%
Selenium 3.2µg 7.5µg 8%
Vitamin B5 0.78mg 0.397mg 8%
Vitamin C 4.5mg 0mg 5%
Vitamin B3 2.06mg 1.493mg 4%
Polyunsaturated fat 0.457g 0.05g 3%
Vitamin E 0.22mg 1%
Fats 0.83g 0.19g 1%
Sodium 24mg 0mg 1%
Net carbs 35.11g 28.73g N/A
Sugar 2.23g N/A
Saturated fat 0.12g 0.051g 0%
Monounsaturated fat 0.064g 0.058g 0%
Tryptophan 0.279mg 0.027mg 0%
Threonine 0.992mg 0.084mg 0%
Isoleucine 1.041mg 0.102mg 0%
Leucine 1.882mg 0.195mg 0%
Lysine 1.618mg 0.085mg 0%
Methionine 0.355mg 0.056mg 0%
Phenylalanine 1.275mg 0.126mg 0%
Valine 1.233mg 0.144mg 0%
Histidine 0.656mg 0.056mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +899.2%
Contains more FatsFats +336.8%
Contains more CarbsCarbs +108.9%
Contains more OtherOther +1915.8%
Contains more WaterWater +483.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Poly. FatPolyunsaturated fat +814%
Contains less Sat. FatSaturated fat -57.5%
~equal in Monounsaturated fat ~0.058g

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.