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  6. Kidney beans vs. Arborio rice

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +425%
Contains more CalciumCalcium +3400%
Contains more PotassiumPotassium +1457.7%
Contains more IronIron +52.1%
Contains more CopperCopper +200%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +318.2%
Contains more ManganeseManganese +20.4%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +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.
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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
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% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +262.5%
Contains more Vitamin B6Vitamin B6 +103.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +120.3%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +158.3%
Contains more Vitamin B5Vitamin B5 +80.5%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.164mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +267.4%
Contains more FatsFats +163.2%
Contains more OtherOther +473.7%
Contains more CarbsCarbs +26%
~equal in Water ~68.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated Fat: Sat. Fat 0.073 g
Monounsaturated Fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
32% 36% 31%
Saturated Fat: Sat. Fat 0.051 g
Monounsaturated Fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Poly. FatPolyunsaturated fat +456%
Contains less Sat. FatSaturated Fat -30.1%
Contains more Mono. FatMonounsaturated 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
Calories 127kcal 130kcal Arborio rice
Protein 8.67g 2.36g Kidney beans
Fats 0.5g 0.19g Kidney beans
Vitamin C 1.2mg 0mg Kidney beans
Net carbs 16.4g 28.73g Arborio rice
Carbs 22.8g 28.73g Arborio rice
Magnesium 42mg 8mg Kidney beans
Calcium 35mg 1mg Kidney beans
Potassium 405mg 26mg Kidney beans
Iron 2.22mg 1.46mg Kidney beans
Sugar 0.32g Arborio rice
Fiber 6.4g Kidney beans
Copper 0.216mg 0.072mg Kidney beans
Zinc 1mg 0.4mg Kidney beans
Phosphorus 138mg 33mg Kidney beans
Sodium 1mg 0mg Arborio rice
Vitamin E 0.03mg Kidney beans
Manganese 0.43mg 0.357mg Kidney beans
Selenium 1.1µg 7.5µg Arborio rice
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
Vitamin K 8.4µg Kidney beans
Folate 130µg 59µg Kidney beans
Choline 30.5mg 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
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

Which food is preferable for your diet?

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