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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 for 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.
  • Kidney beans raw has a lower glycemic index than brown rice.

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.
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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +259%
Contains more CalciumCalcium +4666.7%
Contains more PotassiumPotassium +1534.9%
Contains more IronIron +1364.3%
Contains more CopperCopper +803.8%
Contains more ZincZinc +293%
Contains more PhosphorusPhosphorus +295.1%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +81.3%
~equal in Manganese ~0.974mg

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +29.4%
Contains more Vitamin B1Vitamin B1 +197.2%
Contains more Vitamin B2Vitamin B2 +217.4%
Contains more Vitamin B5Vitamin B5 +105.3%
Contains more Vitamin B6Vitamin B6 +222.8%
Contains more Vitamin KVitamin K +9400%
Contains more FolateFolate +4277.8%
Contains more Vitamin B3Vitamin B3 +24.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Brown rice DV% diff.
Folate 394µg 9µg 96%
Iron 8.2mg 0.56mg 96%
Copper 0.958mg 0.106mg 95%
Fiber 24.9g 1.6g 93%
Phosphorus 407mg 103mg 43%
Protein 23.58g 2.74g 42%
Potassium 1406mg 86mg 39%
Vitamin B1 0.529mg 0.178mg 29%
Magnesium 140mg 39mg 24%
Vitamin B6 0.397mg 0.123mg 21%
Zinc 2.79mg 0.71mg 19%
Vitamin K 19µg 0.2µg 16%
Calcium 143mg 3mg 14%
Vitamin B2 0.219mg 0.069mg 12%
Calories 333kcal 123kcal 11%
Carbs 60.01g 25.58g 11%
Starch 24.79g 10%
Vitamin B5 0.78mg 0.38mg 8%
Selenium 3.2µg 5.8µg 5%
Vitamin C 4.5mg 0mg 5%
Vitamin B3 2.06mg 2.561mg 3%
Choline 9.2mg 2%
Manganese 1.021mg 0.974mg 2%
Polyunsaturated fat 0.457g 0.366g 1%
Monounsaturated fat 0.064g 0.369g 1%
Sodium 24mg 4mg 1%
Saturated fat 0.12g 0.26g 1%
Fats 0.83g 0.97g 0%
Net carbs 35.11g 23.98g N/A
Sugar 2.23g 0.24g N/A
Vitamin E 0.22mg 0.17mg 0%
Tryptophan 0.279mg 0.033mg 0%
Threonine 0.992mg 0.095mg 0%
Isoleucine 1.041mg 0.109mg 0%
Leucine 1.882mg 0.214mg 0%
Lysine 1.618mg 0.099mg 0%
Methionine 0.355mg 0.058mg 0%
Phenylalanine 1.275mg 0.133mg 0%
Valine 1.233mg 0.151mg 0%
Histidine 0.656mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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
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 ProteinProtein +760.6%
Contains more CarbsCarbs +134.6%
Contains more OtherOther +770.5%
Contains more FatsFats +16.9%
Contains more WaterWater +498%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -53.8%
Contains more Poly. FatPolyunsaturated fat +24.9%
Contains more Mono. FatMonounsaturated fat +476.6%

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.