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  6. Kidney beans raw vs. Brown rice

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

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The main differences between Kidney beans raw and Brown rice

  • Kidney beans raw is richer than Brown rice in Folate, Iron, Copper, Fiber, Phosphorus, Potassium, Vitamin B1, Magnesium, Vitamin B6, and Zinc.
  • Daily need coverage for Folate from Kidney beans raw is 96% higher.
  • Kidney beans raw contains 16 times more Potassium than Brown rice. Kidney beans raw contains 1406mg of Potassium, while Brown rice contains 86mg.

Food types used in this article are Beans, kidney, all types, mature seeds, raw and Rice, brown, long-grain, cooked.

Infographic

Kidney beans raw vs Brown 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.
Kidney beans raw
Kidney beans raw
8
:
2
Brown rice
Brown rice
Contains more Calcium +4666.7%
Contains more Iron +1364.3%
Contains more Magnesium +259%
Contains more Phosphorus +295.1%
Contains more Potassium +1534.9%
Contains more Zinc +293%
Contains more Copper +803.8%
Contains less Sodium -83.3%
Contains more Selenium +81.3%
Equal in Manganese - 0.974
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +4666.7%
Contains more Iron +1364.3%
Contains more Magnesium +259%
Contains more Phosphorus +295.1%
Contains more Potassium +1534.9%
Contains more Zinc +293%
Contains more Copper +803.8%
Contains less Sodium -83.3%
Contains more Selenium +81.3%
Equal in Manganese - 0.974

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.
Kidney beans raw
Kidney beans raw
8
:
1
Brown rice
Brown rice
Contains more Vitamin E +29.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +197.2%
Contains more Vitamin B2 +217.4%
Contains more Vitamin B5 +105.3%
Contains more Vitamin B6 +222.8%
Contains more Folate +4277.8%
Contains more Vitamin K +9400%
Contains more Vitamin B3 +24.3%
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
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%
Contains more Vitamin E +29.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +197.2%
Contains more Vitamin B2 +217.4%
Contains more Vitamin B5 +105.3%
Contains more Vitamin B6 +222.8%
Contains more Folate +4277.8%
Contains more Vitamin K +9400%
Contains more Vitamin B3 +24.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
3
:
2
Brown rice
Brown rice
Contains more Protein +760.6%
Contains more Carbs +134.6%
Contains more Other +770.5%
Contains more Fats +16.9%
Contains more Water +498%
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
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
Contains more Protein +760.6%
Contains more Carbs +134.6%
Contains more Other +770.5%
Contains more Fats +16.9%
Contains more Water +498%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
2
:
1
Brown rice
Brown rice
Contains less Saturated Fat -53.8%
Contains more Polyunsaturated fat +24.9%
Contains more Monounsaturated Fat +476.6%
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -53.8%
Contains more Polyunsaturated fat +24.9%
Contains more Monounsaturated Fat +476.6%

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 Brown rice
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kidney beans raw Brown rice Opinion
Net carbs 35.11g 23.98g Kidney beans raw
Protein 23.58g 2.74g Kidney beans raw
Fats 0.83g 0.97g Brown rice
Carbs 60.01g 25.58g Kidney beans raw
Calories 333kcal 123kcal Kidney beans raw
Starch 24.79g Brown rice
Sugar 2.23g 0.24g Brown rice
Fiber 24.9g 1.6g Kidney beans raw
Calcium 143mg 3mg Kidney beans raw
Iron 8.2mg 0.56mg Kidney beans raw
Magnesium 140mg 39mg Kidney beans raw
Phosphorus 407mg 103mg Kidney beans raw
Potassium 1406mg 86mg Kidney beans raw
Sodium 24mg 4mg Brown rice
Zinc 2.79mg 0.71mg Kidney beans raw
Copper 0.958mg 0.106mg Kidney beans raw
Manganese 1.021mg 0.974mg Kidney beans raw
Selenium 3.2µg 5.8µg Brown rice
Vitamin E 0.22mg 0.17mg Kidney beans raw
Vitamin C 4.5mg 0mg Kidney beans raw
Vitamin B1 0.529mg 0.178mg Kidney beans raw
Vitamin B2 0.219mg 0.069mg Kidney beans raw
Vitamin B3 2.06mg 2.561mg Brown rice
Vitamin B5 0.78mg 0.38mg Kidney beans raw
Vitamin B6 0.397mg 0.123mg Kidney beans raw
Folate 394µg 9µg Kidney beans raw
Vitamin K 19µg 0.2µg Kidney beans raw
Tryptophan 0.279mg 0.033mg Kidney beans raw
Threonine 0.992mg 0.095mg Kidney beans raw
Isoleucine 1.041mg 0.109mg Kidney beans raw
Leucine 1.882mg 0.214mg Kidney beans raw
Lysine 1.618mg 0.099mg Kidney beans raw
Methionine 0.355mg 0.058mg Kidney beans raw
Phenylalanine 1.275mg 0.133mg Kidney beans raw
Valine 1.233mg 0.151mg Kidney beans raw
Histidine 0.656mg 0.066mg Kidney beans raw
Saturated Fat 0.12g 0.26g Kidney beans raw
Monounsaturated Fat 0.064g 0.369g Brown rice
Polyunsaturated fat 0.457g 0.366g Kidney beans raw
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
Kidney beans raw Brown rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
60%
Kidney beans raw
14%
Brown rice
Minerals Daily Need Coverage Score
130%
Kidney beans raw
32%
Brown rice

Comparison summary

Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 0.14g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 44)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $0.8)
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 is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 1.99g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 20mg)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.