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Kidney bean vs Rice - In-Depth Nutrition Comparison

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Important differences between Kidney bean and Rice

  • Rice has less Iron, Copper, Fiber, Folate, Phosphorus, Vitamin B1, Potassium, Magnesium, Manganese, and Vitamin B6.
  • Kidney bean's daily need coverage for Iron is 100% more.
  • Kidney bean has 131 times more Folate than Rice. Kidney bean has 394µg of Folate, while Rice has 3µg.

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 bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Kidney bean
Kidney bean
7
:
1
Rice
Rice
Contains more Calcium +1330%
Contains more Iron +4000%
Contains more Magnesium +1066.7%
Contains more Phosphorus +846.5%
Contains more Potassium +3917.1%
Contains more Zinc +469.4%
Contains more Copper +1288.4%
Contains less Sodium -95.8%
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 8% 9% 19% 4% 1% 14% 24%
Contains more Calcium +1330%
Contains more Iron +4000%
Contains more Magnesium +1066.7%
Contains more Phosphorus +846.5%
Contains more Potassium +3917.1%
Contains more Zinc +469.4%
Contains more Copper +1288.4%
Contains less Sodium -95.8%

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
9
:
0
Rice
Rice
Contains more Vitamin E +450%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2545%
Contains more Vitamin B2 +1584.6%
Contains more Vitamin B3 +415%
Contains more Vitamin B5 +100%
Contains more Vitamin B6 +326.9%
Contains more Folate +13033.3%
Contains more Vitamin K +∞%
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%
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% 1% 0% 0% 5% 3% 8% 24% 22% 3% 0% 0%
Contains more Vitamin E +450%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2545%
Contains more Vitamin B2 +1584.6%
Contains more Vitamin B3 +415%
Contains more Vitamin B5 +100%
Contains more Vitamin B6 +326.9%
Contains more Folate +13033.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney bean
Kidney bean
4
:
1
Rice
Rice
Contains more Protein +776.6%
Contains more Fats +196.4%
Contains more Carbs +113%
Contains more Other +811.9%
Contains more Water +482.5%
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
Rice
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 Protein +776.6%
Contains more Fats +196.4%
Contains more Carbs +113%
Contains more Other +811.9%
Contains more Water +482.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney bean
Kidney bean
1
:
2
Rice
Rice
Contains more Polyunsaturated fat +501.3%
Contains less Saturated Fat -35.8%
Contains more Monounsaturated Fat +37.5%
Kidney bean
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Polyunsaturated fat +501.3%
Contains less Saturated Fat -35.8%
Contains more Monounsaturated Fat +37.5%

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 Rice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kidney bean Rice Opinion
Net carbs 35.11g 27.77g Kidney bean
Protein 23.58g 2.69g Kidney bean
Fats 0.83g 0.28g Kidney bean
Carbs 60.01g 28.17g Kidney bean
Calories 333kcal 130kcal Kidney bean
Sugar 2.23g 0.05g Rice
Fiber 24.9g 0.4g Kidney bean
Calcium 143mg 10mg Kidney bean
Iron 8.2mg 0.2mg Kidney bean
Magnesium 140mg 12mg Kidney bean
Phosphorus 407mg 43mg Kidney bean
Potassium 1406mg 35mg Kidney bean
Sodium 24mg 1mg Rice
Zinc 2.79mg 0.49mg Kidney bean
Copper 0.958mg 0.069mg Kidney bean
Vitamin E 0.22mg 0.04mg Kidney bean
Vitamin C 4.5mg 0mg Kidney bean
Vitamin B1 0.529mg 0.02mg Kidney bean
Vitamin B2 0.219mg 0.013mg Kidney bean
Vitamin B3 2.06mg 0.4mg Kidney bean
Vitamin B5 0.78mg 0.39mg Kidney bean
Vitamin B6 0.397mg 0.093mg Kidney bean
Folate 394µg 3µg Kidney bean
Vitamin K 19µg 0µg Kidney bean
Tryptophan 0.279mg 0.031mg Kidney bean
Threonine 0.992mg 0.096mg Kidney bean
Isoleucine 1.041mg 0.116mg Kidney bean
Leucine 1.882mg 0.222mg Kidney bean
Lysine 1.618mg 0.097mg Kidney bean
Methionine 0.355mg 0.063mg Kidney bean
Phenylalanine 1.275mg 0.144mg Kidney bean
Valine 1.233mg 0.164mg Kidney bean
Histidine 0.656mg 0.063mg Kidney bean
Saturated Fat 0.12g 0.077g Rice
Monounsaturated Fat 0.064g 0.088g Rice
Polyunsaturated fat 0.457g 0.076g Kidney bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney bean 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
5%
Rice
Minerals Daily Need Coverage Score
143%
Kidney bean
10%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 2.18g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.043g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 38)
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 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. 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.