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Kidney bean vs Brown rice - In-Depth Nutrition Comparison

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The main differences between Kidney bean and Brown rice

  • Kidney bean is richer than Brown rice in Folate, Iron, Copper, Fiber, Phosphorus, Potassium, Vitamin B1, Magnesium, Vitamin B6 and Zinc.
  • Daily need coverage for Folate from Kidney bean is 96% higher.
  • Kidney bean contains 16 times more Potassium than Brown rice. Kidney bean contains 1406mg of Potassium, while Brown rice contains 86mg.

Food types used in this article are Beans, kidney, all types, mature seeds, raw and Rice, brown, long-grain, cooked.

Infographic

Kidney bean vs Brown rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +1364.3%
Contains more Calcium +4666.7%
Contains more Potassium +1534.9%
Contains more Magnesium +259%
Contains more Copper +803.8%
Contains more Zinc +293%
Contains more Phosphorus +295.1%
Contains less Sodium -83.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 308% 43% 125% 100% 320% 77% 175% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 8% 28% 36% 20% 45% 1%
Contains more Iron +1364.3%
Contains more Calcium +4666.7%
Contains more Potassium +1534.9%
Contains more Magnesium +259%
Contains more Copper +803.8%
Contains more Zinc +293%
Contains more Phosphorus +295.1%
Contains less Sodium -83.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin E +29.4%
Contains more Vitamin B1 +197.2%
Contains more Vitamin B2 +217.4%
Contains more Vitamin B5 +105.3%
Contains more Vitamin B6 +222.8%
Contains more Vitamin K +9400%
Contains more Folate +4277.8%
Contains more Vitamin B3 +24.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 15% 0% 5% 0% 133% 51% 39% 47% 92% 0% 48% 296%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 45% 16% 49% 23% 29% 0% 1% 7%
Contains more Vitamin C +∞%
Contains more Vitamin E +29.4%
Contains more Vitamin B1 +197.2%
Contains more Vitamin B2 +217.4%
Contains more Vitamin B5 +105.3%
Contains more Vitamin B6 +222.8%
Contains more Vitamin K +9400%
Contains more Folate +4277.8%
Contains more Vitamin B3 +24.3%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
60
Kidney bean
14
Brown rice
Mineral Summary Score
143
Kidney bean
20
Brown rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
141%
Kidney bean
16%
Brown rice
Carbohydrates
60%
Kidney bean
26%
Brown rice
Fats
4%
Kidney bean
4%
Brown rice

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kidney bean Brown rice
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Kidney bean Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 0.14g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 44)
Which food is cheaper?
Kidney bean
Kidney bean is cheaper (difference - $0.8)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food is richer in vitamins?
Kidney bean
Kidney bean is relatively richer in vitamins
Which food contains less Sugars?
Brown rice
Brown rice contains less Sugars (difference - 1.99g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 20mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Kidney bean Brown rice Opinion
Calories 333 123 Kidney bean
Protein 23.58 2.74 Kidney bean
Fats 0.83 0.97 Brown rice
Vitamin C 4.5 0 Kidney bean
Carbs 60.01 25.58 Kidney bean
Cholesterol 0 0
Vitamin D 0 0
Iron 8.2 0.56 Kidney bean
Calcium 143 3 Kidney bean
Potassium 1406 86 Kidney bean
Magnesium 140 39 Kidney bean
Sugars 2.23 0.24 Brown rice
Fiber 24.9 1.6 Kidney bean
Copper 0.958 0.106 Kidney bean
Zinc 2.79 0.71 Kidney bean
Starch 24.79 Brown rice
Phosphorus 407 103 Kidney bean
Sodium 24 4 Brown rice
Vitamin A 0 0
Vitamin E 0.22 0.17 Kidney bean
Vitamin D 0 0
Vitamin B1 0.529 0.178 Kidney bean
Vitamin B2 0.219 0.069 Kidney bean
Vitamin B3 2.06 2.561 Brown rice
Vitamin B5 0.78 0.38 Kidney bean
Vitamin B6 0.397 0.123 Kidney bean
Vitamin B12 0 0
Vitamin K 19 0.2 Kidney bean
Folate 394 9 Kidney bean
Trans Fat 0 0
Saturated Fat 0.12 0.26 Kidney bean
Monounsaturated Fat 0.064 0.369 Brown rice
Polyunsaturated fat 0.457 0.366 Kidney bean
Tryptophan 0.279 0.033 Kidney bean
Threonine 0.992 0.095 Kidney bean
Isoleucine 1.041 0.109 Kidney bean
Leucine 1.882 0.214 Kidney bean
Lysine 1.618 0.099 Kidney bean
Methionine 0.355 0.058 Kidney bean
Phenylalanine 1.275 0.133 Kidney bean
Valine 1.233 0.151 Kidney bean
Histidine 0.656 0.066 Kidney bean
Fructose 0 Brown rice

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Kidney bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/nutrients
  2. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.