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Kidney bean vs Brown rice - In-Depth Nutrition Comparison

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The main differences between Kidney bean and Brown rice

  • Kidney bean 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 bean is 96% higher.
  • Kidney bean contains 16 times more Potassium than Brown rice. Kidney bean 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 bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Kidney bean
Kidney bean
7
:
1
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%
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
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%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Kidney bean
Kidney bean
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 bean
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 bean
Kidney bean
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 bean
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 bean
Kidney bean
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 bean
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 most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kidney bean 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 bean Brown rice Opinion
Net carbs 35.11g 23.98g Kidney bean
Protein 23.58g 2.74g Kidney bean
Fats 0.83g 0.97g Brown rice
Carbs 60.01g 25.58g Kidney bean
Calories 333kcal 123kcal Kidney bean
Starch 24.79g Brown rice
Sugar 2.23g 0.24g Brown rice
Fiber 24.9g 1.6g Kidney bean
Calcium 143mg 3mg Kidney bean
Iron 8.2mg 0.56mg Kidney bean
Magnesium 140mg 39mg Kidney bean
Phosphorus 407mg 103mg Kidney bean
Potassium 1406mg 86mg Kidney bean
Sodium 24mg 4mg Brown rice
Zinc 2.79mg 0.71mg Kidney bean
Copper 0.958mg 0.106mg Kidney bean
Vitamin E 0.22mg 0.17mg Kidney bean
Vitamin C 4.5mg 0mg Kidney bean
Vitamin B1 0.529mg 0.178mg Kidney bean
Vitamin B2 0.219mg 0.069mg Kidney bean
Vitamin B3 2.06mg 2.561mg Brown rice
Vitamin B5 0.78mg 0.38mg Kidney bean
Vitamin B6 0.397mg 0.123mg Kidney bean
Folate 394µg 9µg Kidney bean
Vitamin K 19µg 0.2µg Kidney bean
Tryptophan 0.279mg 0.033mg Kidney bean
Threonine 0.992mg 0.095mg Kidney bean
Isoleucine 1.041mg 0.109mg Kidney bean
Leucine 1.882mg 0.214mg Kidney bean
Lysine 1.618mg 0.099mg Kidney bean
Methionine 0.355mg 0.058mg Kidney bean
Phenylalanine 1.275mg 0.133mg Kidney bean
Valine 1.233mg 0.151mg Kidney bean
Histidine 0.656mg 0.066mg Kidney bean
Saturated Fat 0.12g 0.26g Kidney bean
Monounsaturated Fat 0.064g 0.369g Brown rice
Polyunsaturated fat 0.457g 0.366g Kidney bean
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 bean 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
60%
Kidney bean
14%
Brown rice
Minerals Daily Need Coverage Score
143%
Kidney bean
20%
Brown rice

Comparison summary

Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 0.14g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 44)
Which food is cheaper?
Kidney bean
Kidney bean is cheaper (difference - $0.8)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food is richer in vitamins?
Kidney bean
Kidney bean 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Kidney bean - 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.