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Kidney beans vs. Arborio rice — In-Depth Nutrition Comparison

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Differences between Kidney beans and Arborio rice

  • Kidney beans has more Folate, Copper, Phosphorus, Potassium, Iron, Magnesium, and Zinc, while Arborio rice has more Selenium, and Vitamin B3.
  • Kidney beans's daily need coverage for Folate is 18% higher.
  • Arborio rice contains 35 times less Calcium than Kidney beans. Kidney beans contains 35mg of Calcium, while Arborio rice contains 1mg.

The food types used in this comparison are Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Rice, white, short-grain, enriched, cooked.

Infographic

Kidney beans vs Arborio 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.
Contains more Calcium +3400%
Contains more Iron +52.1%
Contains more Magnesium +425%
Contains more Phosphorus +318.2%
Contains more Potassium +1457.7%
Contains more Zinc +150%
Contains more Copper +200%
Contains more Manganese +20.4%
Contains less Sodium -100%
Contains more Selenium +581.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Contains more Calcium +3400%
Contains more Iron +52.1%
Contains more Magnesium +425%
Contains more Phosphorus +318.2%
Contains more Potassium +1457.7%
Contains more Zinc +150%
Contains more Copper +200%
Contains more Manganese +20.4%
Contains less Sodium -100%
Contains more Selenium +581.8%

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.
:
Contains more Vitamin C +∞%
Contains more Vitamin B2 +262.5%
Contains more Vitamin B6 +103.4%
Contains more Folate +120.3%
Contains more Vitamin B3 +158.3%
Contains more Vitamin B5 +80.5%
Equal in Vitamin B1 - 0.164
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 17% 22%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +262.5%
Contains more Vitamin B6 +103.4%
Contains more Folate +120.3%
Contains more Vitamin B3 +158.3%
Contains more Vitamin B5 +80.5%
Equal in Vitamin B1 - 0.164

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +267.4%
Contains more Fats +163.2%
Contains more Other +473.7%
Contains more Carbs +26%
Equal in Water - 68.53
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more Protein +267.4%
Contains more Fats +163.2%
Contains more Other +473.7%
Contains more Carbs +26%
Equal in Water - 68.53

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +456%
Contains less Saturated Fat -30.1%
Contains more Monounsaturated Fat +48.7%
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Contains more Polyunsaturated fat +456%
Contains less Saturated Fat -30.1%
Contains more Monounsaturated Fat +48.7%

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

All nutrients comparison - raw data values

Nutrient Kidney beans Arborio rice Opinion
Net carbs 16.4g 28.73g Arborio rice
Protein 8.67g 2.36g Kidney beans
Fats 0.5g 0.19g Kidney beans
Carbs 22.8g 28.73g Arborio rice
Calories 127kcal 130kcal Arborio rice
Sugar 0.32g Arborio rice
Fiber 6.4g Kidney beans
Calcium 35mg 1mg Kidney beans
Iron 2.22mg 1.46mg Kidney beans
Magnesium 42mg 8mg Kidney beans
Phosphorus 138mg 33mg Kidney beans
Potassium 405mg 26mg Kidney beans
Sodium 1mg 0mg Arborio rice
Zinc 1mg 0.4mg Kidney beans
Copper 0.216mg 0.072mg Kidney beans
Manganese 0.43mg 0.357mg Kidney beans
Selenium 1.1µg 7.5µg Arborio rice
Vitamin E 0.03mg Kidney beans
Vitamin C 1.2mg 0mg Kidney beans
Vitamin B1 0.16mg 0.164mg Arborio rice
Vitamin B2 0.058mg 0.016mg Kidney beans
Vitamin B3 0.578mg 1.493mg Arborio rice
Vitamin B5 0.22mg 0.397mg Arborio rice
Vitamin B6 0.12mg 0.059mg Kidney beans
Folate 130µg 59µg Kidney beans
Choline 30.5mg Kidney beans
Vitamin K 8.4µg Kidney beans
Tryptophan 0.104mg 0.027mg Kidney beans
Threonine 0.319mg 0.084mg Kidney beans
Isoleucine 0.41mg 0.102mg Kidney beans
Leucine 0.736mg 0.195mg Kidney beans
Lysine 0.607mg 0.085mg Kidney beans
Methionine 0.113mg 0.056mg Kidney beans
Phenylalanine 0.511mg 0.126mg Kidney beans
Valine 0.5mg 0.144mg Kidney beans
Histidine 0.238mg 0.056mg Kidney beans
Saturated Fat 0.073g 0.051g Arborio rice
Monounsaturated Fat 0.039g 0.058g Arborio rice
Polyunsaturated fat 0.278g 0.05g Kidney beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans Arborio rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
19%
Kidney beans
12%
Arborio rice
Minerals Daily Need Coverage Score
38%
Kidney beans
20%
Arborio rice

Comparison summary

Which food is richer in minerals?
Kidney beans
Kidney beans is relatively richer in minerals
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 47)
Which food is richer in vitamins?
Kidney beans
Kidney beans is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.022g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $0.2)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.