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  6. Kidney beans raw vs. Rice

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

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Important differences between kidney beans raw and rice

  • Rice has less iron, copper, fiber, folate, phosphorus, vitamin B1, potassium, magnesium, manganese, and vitamin B6.
  • Kidney beans raw's daily need coverage for iron is 100% more.
  • Kidney beans raw has 131 times more folate than rice. Kidney beans raw has 394µg of folate, while rice has 3µg.
  • Rice has a higher glycemic index than kidney beans raw.

The food varieties used in the comparison are Beans, kidney, all types, mature seeds, raw and Rice, white, long-grain, regular, unenriched, cooked without salt.

Infographic

Kidney beans raw vs 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%
Rice
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 7.5% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +1066.7%
Contains more CalciumCalcium +1330%
Contains more PotassiumPotassium +3917.1%
Contains more IronIron +4000%
Contains more CopperCopper +1288.4%
Contains more ZincZinc +469.4%
Contains more PhosphorusPhosphorus +846.5%
Contains more ManganeseManganese +116.3%
Contains less SodiumSodium -95.8%
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%
Rice
Rice
1
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% 0.8% 0% 5% 3% 7.5% 23% 21% 0% 0% 2.3% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +450%
Contains more Vitamin B1Vitamin B1 +2545%
Contains more Vitamin B2Vitamin B2 +1584.6%
Contains more Vitamin B3Vitamin B3 +415%
Contains more Vitamin B5Vitamin B5 +100%
Contains more Vitamin B6Vitamin B6 +326.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +13033.3%
~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 Rice DV% diff.
Iron 8.2mg 0.2mg 100%
Copper 0.958mg 0.069mg 99%
Folate 394µg 3µg 98%
Fiber 24.9g 0.4g 98%
Phosphorus 407mg 43mg 52%
Vitamin B1 0.529mg 0.02mg 42%
Protein 23.58g 2.69g 42%
Potassium 1406mg 35mg 40%
Magnesium 140mg 12mg 30%
Manganese 1.021mg 0.472mg 24%
Vitamin B6 0.397mg 0.093mg 23%
Zinc 2.79mg 0.49mg 21%
Vitamin K 19µg 0µg 16%
Vitamin B2 0.219mg 0.013mg 16%
Calcium 143mg 10mg 13%
Carbs 60.01g 28.17g 11%
Vitamin B3 2.06mg 0.4mg 10%
Calories 333kcal 130kcal 10%
Selenium 3.2µg 7.5µg 8%
Vitamin B5 0.78mg 0.39mg 8%
Vitamin C 4.5mg 0mg 5%
Polyunsaturated fat 0.457g 0.076g 3%
Sodium 24mg 1mg 1%
Fats 0.83g 0.28g 1%
Vitamin E 0.22mg 0.04mg 1%
Net carbs 35.11g 27.77g N/A
Sugar 2.23g 0.05g N/A
Choline 2.1mg 0%
Saturated fat 0.12g 0.077g 0%
Monounsaturated fat 0.064g 0.088g 0%
Tryptophan 0.279mg 0.031mg 0%
Threonine 0.992mg 0.096mg 0%
Isoleucine 1.041mg 0.116mg 0%
Leucine 1.882mg 0.222mg 0%
Lysine 1.618mg 0.097mg 0%
Methionine 0.355mg 0.063mg 0%
Phenylalanine 1.275mg 0.144mg 0%
Valine 1.233mg 0.164mg 0%
Histidine 0.656mg 0.063mg 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
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +776.6%
Contains more FatsFats +196.4%
Contains more CarbsCarbs +113%
Contains more OtherOther +811.9%
Contains more WaterWater +482.5%

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
Rice
Rice
2
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Poly. FatPolyunsaturated fat +501.3%
Contains less Sat. FatSaturated fat -35.8%
Contains more Mono. FatMonounsaturated fat +37.5%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169757/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.