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  6. Kidney beans vs. Rice

Kidney beans vs. Rice — In-Depth Nutrition Comparison

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Summary of differences between Kidney beans and Rice

  • Kidney beans has more Fiber, Folate, Copper, Phosphorus, Iron, Potassium, Magnesium, and Vitamin K, however, Rice is higher in Selenium, and Vitamin B3.
  • Kidney beans covers your daily need of Fiber 24% more than Rice.

These are the specific foods used in this comparison Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Kidney beans 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.
Kidney beans
Kidney beans
7
:
2
Rice
Rice
Contains more Calcium +250%
Contains more Iron +85%
Contains more Magnesium +250%
Contains more Phosphorus +220.9%
Contains more Potassium +1057.1%
Contains more Zinc +104.1%
Contains more Copper +213%
Contains more Selenium +581.8%
Equal in Sodium - 1
Equal in Manganese - 0.472
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +250%
Contains more Iron +85%
Contains more Magnesium +250%
Contains more Phosphorus +220.9%
Contains more Potassium +1057.1%
Contains more Zinc +104.1%
Contains more Copper +213%
Contains more Selenium +581.8%
Equal in Sodium - 1
Equal in Manganese - 0.472

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.
Kidney beans
Kidney beans
5
:
4
Rice
Rice
Contains more Vitamin C +∞%
Contains more Vitamin B2 +346.2%
Contains more Vitamin B6 +29%
Contains more Folate +124.1%
Contains more Vitamin K +∞%
Contains more Vitamin E +33.3%
Contains more Vitamin B3 +155.4%
Contains more Vitamin B5 +77.3%
Equal in Vitamin B1 - 0.163
Kidney beans
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% 4% 40% 14% 11% 14% 28% 98% 0% 22%
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% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +346.2%
Contains more Vitamin B6 +29%
Contains more Folate +124.1%
Contains more Vitamin K +∞%
Contains more Vitamin E +33.3%
Contains more Vitamin B3 +155.4%
Contains more Vitamin B5 +77.3%
Equal in Vitamin B1 - 0.163

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans
Kidney beans
3
:
2
Rice
Rice
Contains more Protein +222.3%
Contains more Fats +78.6%
Contains more Other +159.5%
Contains more Carbs +23.6%
Equal in Water - 68.44
Kidney beans
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 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 +222.3%
Contains more Fats +78.6%
Contains more Other +159.5%
Contains more Carbs +23.6%
Equal in Water - 68.44

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans
Kidney beans
2
:
1
Rice
Rice
Contains more Polyunsaturated fat +265.8%
Contains more Monounsaturated Fat +125.6%
Equal in Saturated Fat - 0.077
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Polyunsaturated fat +265.8%
Contains more Monounsaturated Fat +125.6%
Equal in Saturated Fat - 0.077

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

All nutrients comparison - raw data values

Nutrient Kidney beans Rice Opinion
Net carbs 16.4g 27.77g Rice
Protein 8.67g 2.69g Kidney beans
Fats 0.5g 0.28g Kidney beans
Carbs 22.8g 28.17g Rice
Calories 127kcal 130kcal Rice
Sugar 0.32g 0.05g Rice
Fiber 6.4g 0.4g Kidney beans
Calcium 35mg 10mg Kidney beans
Iron 2.22mg 1.2mg Kidney beans
Magnesium 42mg 12mg Kidney beans
Phosphorus 138mg 43mg Kidney beans
Potassium 405mg 35mg Kidney beans
Sodium 1mg 1mg
Zinc 1mg 0.49mg Kidney beans
Copper 0.216mg 0.069mg Kidney beans
Manganese 0.43mg 0.472mg Rice
Selenium 1.1µg 7.5µg Rice
Vitamin E 0.03mg 0.04mg Rice
Vitamin C 1.2mg 0mg Kidney beans
Vitamin B1 0.16mg 0.163mg Rice
Vitamin B2 0.058mg 0.013mg Kidney beans
Vitamin B3 0.578mg 1.476mg Rice
Vitamin B5 0.22mg 0.39mg Rice
Vitamin B6 0.12mg 0.093mg Kidney beans
Folate 130µg 58µg Kidney beans
Vitamin K 8.4µg 0µg Kidney beans
Tryptophan 0.104mg 0.031mg Kidney beans
Threonine 0.319mg 0.096mg Kidney beans
Isoleucine 0.41mg 0.116mg Kidney beans
Leucine 0.736mg 0.222mg Kidney beans
Lysine 0.607mg 0.097mg Kidney beans
Methionine 0.113mg 0.063mg Kidney beans
Phenylalanine 0.511mg 0.144mg Kidney beans
Valine 0.5mg 0.164mg Kidney beans
Histidine 0.238mg 0.063mg Kidney beans
Saturated Fat 0.073g 0.077g Kidney beans
Monounsaturated Fat 0.039g 0.088g Rice
Polyunsaturated fat 0.278g 0.076g Kidney beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans 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
13%
Rice
Minerals Daily Need Coverage Score
38%
Kidney beans
22%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 0.27g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $0.2)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Kidney beans
Kidney beans is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.