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  6. Kidney beans vs. Glutinous rice

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

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Summary of differences between kidney beans and glutinous rice

  • Kidney beans has more folate, iron, fiber, phosphorus, copper, vitamin B1, potassium, magnesium, and manganese; however, glutinous rice is higher in selenium.
  • Kidney beans covers your daily need for folate, 32% more than glutinous rice.
  • Kidney beans has 41 times more potassium than glutinous rice. While kidney beans has 405mg of potassium, glutinous rice has only 10mg.
  • The glycemic index of glutinous rice is higher.

These are the specific foods used in this comparison Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Rice, white, glutinous, unenriched, cooked.

Infographic

Kidney beans vs Glutinous 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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +740%
Contains more CalciumCalcium +1650%
Contains more PotassiumPotassium +3950%
Contains more IronIron +1485.7%
Contains more CopperCopper +340.8%
Contains more ZincZinc +143.9%
Contains more PhosphorusPhosphorus +1625%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +64.1%
Contains more SeleniumSelenium +409.1%

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% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +346.2%
Contains more Vitamin B3Vitamin B3 +99.3%
Contains more Vitamin B6Vitamin B6 +361.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +12900%
Contains more CholineCholine +1352.4%
Contains more Vitamin EVitamin E +33.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.215mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans Glutinous rice DV% diff.
Folate 130µg 1µg 32%
Iron 2.22mg 0.14mg 26%
Fiber 6.4g 1g 22%
Phosphorus 138mg 8mg 19%
Copper 0.216mg 0.049mg 19%
Protein 8.67g 2.02g 13%
Potassium 405mg 10mg 12%
Vitamin B1 0.16mg 0.02mg 12%
Magnesium 42mg 5mg 9%
Selenium 1.1µg 5.6µg 8%
Vitamin B6 0.12mg 0.026mg 7%
Vitamin K 8.4µg 0µg 7%
Manganese 0.43mg 0.262mg 7%
Zinc 1mg 0.41mg 5%
Choline 30.5mg 2.1mg 5%
Calcium 35mg 2mg 3%
Vitamin B2 0.058mg 0.013mg 3%
Vitamin B3 0.578mg 0.29mg 2%
Calories 127kcal 97kcal 2%
Polyunsaturated fat 0.278g 0.069g 1%
Carbs 22.8g 21.09g 1%
Vitamin C 1.2mg 0mg 1%
Fats 0.5g 0.19g 0%
Net carbs 16.4g 20.09g N/A
Sugar 0.32g 0.05g N/A
Sodium 1mg 5mg 0%
Vitamin E 0.03mg 0.04mg 0%
Vitamin B5 0.22mg 0.215mg 0%
Saturated fat 0.073g 0.039g 0%
Monounsaturated fat 0.039g 0.07g 0%
Tryptophan 0.104mg 0.023mg 0%
Threonine 0.319mg 0.072mg 0%
Isoleucine 0.41mg 0.087mg 0%
Leucine 0.736mg 0.167mg 0%
Lysine 0.607mg 0.073mg 0%
Methionine 0.113mg 0.047mg 0%
Phenylalanine 0.511mg 0.108mg 0%
Valine 0.5mg 0.123mg 0%
Histidine 0.238mg 0.047mg 0%

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% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more ProteinProtein +329.2%
Contains more FatsFats +163.2%
Contains more OtherOther +1457.1%
Contains more WaterWater +14.5%
~equal in Carbs ~21.09g

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
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Poly. FatPolyunsaturated fat +302.9%
Contains less Sat. FatSaturated fat -46.6%
Contains more Mono. FatMonounsaturated fat +79.5%

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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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.