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Kidney beans raw vs. Rice bran oil — In-Depth Nutrition Comparison

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The main differences between kidney beans raw and rice bran oil

  • Kidney beans raw is richer in iron, fiber, folate, phosphorus, vitamin B1, potassium, magnesium, and vitamin B6, yet rice bran oil is richer in vitamin E.
  • Daily need coverage for vitamin E for rice bran oil is 214% higher.
  • Kidney beans raw contains less saturated fat.
  • Rice bran oil has a lower glycemic index than kidney beans raw.

Food types used in this article are Beans, kidney, all types, mature seeds, raw and Oil, rice bran.

Infographic

Kidney beans raw vs Rice bran oil 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 0% 0% 0% 2.6% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +11614.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 646% 0% 0% 0% 0% 0% 0% 0% 62% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +14581.8%
Contains more Vitamin KVitamin K +30%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +11948.2%

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
21% 42% 37%
Saturated fat: Sat. Fat 19.7 g
Monounsaturated fat: Mono. Fat 39.3 g
Polyunsaturated fat: Poly. Fat 35 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +61306.3%
Contains more Poly. FatPolyunsaturated fat +7558.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kidney beans raw Rice bran oil DV% diff.
Polyunsaturated fat 0.457g 35g 230%
Vitamin E 0.22mg 32.3mg 214%
Fats 0.83g 100g 153%
Copper 0.958mg 106%
Iron 8.2mg 0.07mg 102%
Fiber 24.9g 0g 100%
Folate 394µg 0µg 99%
Monounsaturated fat 0.064g 39.3g 98%
Saturated fat 0.12g 19.7g 89%
Phosphorus 407mg 0mg 58%
Protein 23.58g 0g 47%
Vitamin B1 0.529mg 0mg 44%
Manganese 1.021mg 44%
Potassium 1406mg 0mg 41%
Magnesium 140mg 0mg 33%
Vitamin B6 0.397mg 0mg 31%
Calories 333kcal 884kcal 28%
Zinc 2.79mg 0mg 25%
Carbs 60.01g 0g 20%
Vitamin B2 0.219mg 0mg 17%
Vitamin B5 0.78mg 0mg 16%
Calcium 143mg 0mg 14%
Vitamin B3 2.06mg 0mg 13%
Selenium 3.2µg 0µg 6%
Vitamin C 4.5mg 0mg 5%
Vitamin K 19µg 24.7µg 5%
Sodium 24mg 0mg 1%
Net carbs 35.11g 0g N/A
Sugar 2.23g 0g N/A
Tryptophan 0.279mg 0mg 0%
Threonine 0.992mg 0mg 0%
Isoleucine 1.041mg 0mg 0%
Leucine 1.882mg 0mg 0%
Lysine 1.618mg 0mg 0%
Methionine 0.355mg 0mg 0%
Phenylalanine 1.275mg 0mg 0%
Valine 1.233mg 0mg 0%
Histidine 0.656mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Rice bran oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
56%
Kidney beans raw
54%
Rice bran oil
Minerals Daily Need Coverage Score
130%
Kidney beans raw
0%
Rice bran oil

Comparison summary

Which food is lower in Sugar?
Rice bran oil
Rice bran oil is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Rice bran oil
Rice bran oil contains less Sodium (difference - 24mg)
Which food is lower in glycemic index?
Rice bran oil
Rice bran oil is lower in glycemic index (difference - 22)
Which food is cheaper?
Rice bran oil
Rice bran oil is cheaper (difference - $1.2)
Which food is lower in Saturated fat?
Kidney beans raw
Kidney beans raw is lower in Saturated fat (difference - 19.58g)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rice bran oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171013/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.