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 for fiber, 24% more than rice.
- The glycemic index of 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, long-grain, regular, enriched, cooked.
Infographic
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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 MagnesiumMagnesium | +250% |
| Contains more CalciumCalcium | +250% |
| Contains more PotassiumPotassium | +1057.1% |
| Contains more IronIron | +85% |
| Contains more CopperCopper | +213% |
| Contains more ZincZinc | +104.1% |
| Contains more PhosphorusPhosphorus | +220.9% |
| 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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +346.2% |
| Contains more Vitamin B6Vitamin B6 | +29% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +124.1% |
| Contains more CholineCholine | +1352.4% |
| Contains more Vitamin EVitamin E | +33.3% |
| Contains more Vitamin B3Vitamin B3 | +155.4% |
| Contains more Vitamin B5Vitamin B5 | +77.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.67 g
Fats:
0.5 g
Carbs:
22.8 g
Water:
66.94 g
Other:
1.09 g
Protein:
2.69 g
Fats:
0.28 g
Carbs:
28.17 g
Water:
68.44 g
Other:
0.42 g
| Contains more ProteinProtein | +222.3% |
| Contains more FatsFats | +78.6% |
| Contains more OtherOther | +159.5% |
| Contains more CarbsCarbs | +23.6% |
~equal in
Water
~68.44g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.073 g
Monounsaturated fat:
Mono. Fat
0.039 g
Polyunsaturated fat:
Poly. Fat
0.278 g
Saturated fat:
Sat. Fat
0.077 g
Monounsaturated fat:
Mono. Fat
0.088 g
Polyunsaturated fat:
Poly. Fat
0.076 g
| Contains more Poly. FatPolyunsaturated fat | +265.8% |
| Contains more Mono. FatMonounsaturated fat | +125.6% |
~equal in
Saturated fat
~0.077g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fiber | 6.4g | 0.4g | 24% |
| Folate | 130µg | 58µg | 18% |
| Copper | 0.216mg | 0.069mg | 16% |
| Phosphorus | 138mg | 43mg | 14% |
| Iron | 2.22mg | 1.2mg | 13% |
| Protein | 8.67g | 2.69g | 12% |
| Selenium | 1.1µg | 7.5µg | 12% |
| Potassium | 405mg | 35mg | 11% |
| Vitamin K | 8.4µg | 0µg | 7% |
| Magnesium | 42mg | 12mg | 7% |
| Vitamin B3 | 0.578mg | 1.476mg | 6% |
| Choline | 30.5mg | 2.1mg | 5% |
| Zinc | 1mg | 0.49mg | 5% |
| Calcium | 35mg | 10mg | 3% |
| Vitamin B2 | 0.058mg | 0.013mg | 3% |
| Vitamin B5 | 0.22mg | 0.39mg | 3% |
| Manganese | 0.43mg | 0.472mg | 2% |
| Carbs | 22.8g | 28.17g | 2% |
| Vitamin B6 | 0.12mg | 0.093mg | 2% |
| Polyunsaturated fat | 0.278g | 0.076g | 1% |
| Vitamin C | 1.2mg | 0mg | 1% |
| Calories | 127kcal | 130kcal | 0% |
| Fats | 0.5g | 0.28g | 0% |
| Net carbs | 16.4g | 27.77g | N/A |
| Sugar | 0.32g | 0.05g | N/A |
| Sodium | 1mg | 1mg | 0% |
| Vitamin E | 0.03mg | 0.04mg | 0% |
| Vitamin B1 | 0.16mg | 0.163mg | 0% |
| Saturated fat | 0.073g | 0.077g | 0% |
| Monounsaturated fat | 0.039g | 0.088g | 0% |
| Tryptophan | 0.104mg | 0.031mg | 0% |
| Threonine | 0.319mg | 0.096mg | 0% |
| Isoleucine | 0.41mg | 0.116mg | 0% |
| Leucine | 0.736mg | 0.222mg | 0% |
| Lysine | 0.607mg | 0.097mg | 0% |
| Methionine | 0.113mg | 0.063mg | 0% |
| Phenylalanine | 0.511mg | 0.144mg | 0% |
| Valine | 0.5mg | 0.164mg | 0% |
| Histidine | 0.238mg | 0.063mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
12%
Minerals Daily Need Coverage Score
38%
22%
Comparison summary
Which food is lower in Sugar?
Rice is lower in Sugar (difference - 0.27g)
Which food is cheaper?
Rice is cheaper (difference - $0.2)
Which food is lower in Saturated fat?
Kidney beans is lower in Saturated fat (difference - 0.004g)
Which food is lower in glycemic index?
Kidney beans is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Kidney beans is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (1 mg)
Which food is richer in vitamins?
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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.