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  6. Kidney beans vs. Brown rice

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

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A recap on differences between Kidney beans and Brown rice

  • Kidney beans is higher in Folate, Iron, Fiber, Copper, Potassium, and Vitamin K, yet Brown rice is higher in Manganese, Vitamin B3, and Selenium.
  • Kidney beans covers your daily Folate needs 30% more than Brown rice.
  • Kidney beans contains 42 times more Vitamin K than Brown rice. While Kidney beans contains 8.4µg of Vitamin K, Brown rice contains only 0.2µg.

Food varieties used in this article are Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Rice, brown, long-grain, cooked.

Infographic

Kidney beans vs Brown 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
8
:
2
Brown rice
Brown rice
Contains more Calcium +1066.7%
Contains more Iron +296.4%
Contains more Phosphorus +34%
Contains more Potassium +370.9%
Contains less Sodium -75%
Contains more Zinc +40.8%
Contains more Copper +103.8%
Contains more Manganese +126.5%
Contains more Selenium +427.3%
Equal in Magnesium - 39
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +1066.7%
Contains more Iron +296.4%
Contains more Phosphorus +34%
Contains more Potassium +370.9%
Contains less Sodium -75%
Contains more Zinc +40.8%
Contains more Copper +103.8%
Contains more Manganese +126.5%
Contains more Selenium +427.3%
Equal in Magnesium - 39

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
3
:
6
Brown rice
Brown rice
Contains more Vitamin C +∞%
Contains more Folate +1344.4%
Contains more Vitamin K +4100%
Contains more Vitamin E +466.7%
Contains more Vitamin B1 +11.3%
Contains more Vitamin B2 +19%
Contains more Vitamin B3 +343.1%
Contains more Vitamin B5 +72.7%
Equal in Vitamin B6 - 0.123
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%
Brown 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% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin C +∞%
Contains more Folate +1344.4%
Contains more Vitamin K +4100%
Contains more Vitamin E +466.7%
Contains more Vitamin B1 +11.3%
Contains more Vitamin B2 +19%
Contains more Vitamin B3 +343.1%
Contains more Vitamin B5 +72.7%
Equal in Vitamin B6 - 0.123

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans
Kidney beans
2
:
3
Brown rice
Brown rice
Contains more Protein +216.4%
Contains more Other +147.7%
Contains more Fats +94%
Contains more Carbs +12.2%
Equal in Water - 70.27
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
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Protein +216.4%
Contains more Other +147.7%
Contains more Fats +94%
Contains more Carbs +12.2%
Equal in Water - 70.27

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans
Kidney beans
1
:
2
Brown rice
Brown rice
Contains less Saturated Fat -71.9%
Contains more Monounsaturated Fat +846.2%
Contains more Polyunsaturated fat +31.7%
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -71.9%
Contains more Monounsaturated Fat +846.2%
Contains more Polyunsaturated fat +31.7%

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

All nutrients comparison - raw data values

Nutrient Kidney beans Brown rice Opinion
Net carbs 16.4g 23.98g Brown rice
Protein 8.67g 2.74g Kidney beans
Fats 0.5g 0.97g Brown rice
Carbs 22.8g 25.58g Brown rice
Calories 127kcal 123kcal Kidney beans
Starch 24.79g Brown rice
Sugar 0.32g 0.24g Brown rice
Fiber 6.4g 1.6g Kidney beans
Calcium 35mg 3mg Kidney beans
Iron 2.22mg 0.56mg Kidney beans
Magnesium 42mg 39mg Kidney beans
Phosphorus 138mg 103mg Kidney beans
Potassium 405mg 86mg Kidney beans
Sodium 1mg 4mg Kidney beans
Zinc 1mg 0.71mg Kidney beans
Copper 0.216mg 0.106mg Kidney beans
Manganese 0.43mg 0.974mg Brown rice
Selenium 1.1µg 5.8µg Brown rice
Vitamin E 0.03mg 0.17mg Brown rice
Vitamin C 1.2mg 0mg Kidney beans
Vitamin B1 0.16mg 0.178mg Brown rice
Vitamin B2 0.058mg 0.069mg Brown rice
Vitamin B3 0.578mg 2.561mg Brown rice
Vitamin B5 0.22mg 0.38mg Brown rice
Vitamin B6 0.12mg 0.123mg Brown rice
Folate 130µg 9µg Kidney beans
Vitamin K 8.4µg 0.2µg Kidney beans
Tryptophan 0.104mg 0.033mg Kidney beans
Threonine 0.319mg 0.095mg Kidney beans
Isoleucine 0.41mg 0.109mg Kidney beans
Leucine 0.736mg 0.214mg Kidney beans
Lysine 0.607mg 0.099mg Kidney beans
Methionine 0.113mg 0.058mg Kidney beans
Phenylalanine 0.511mg 0.133mg Kidney beans
Valine 0.5mg 0.151mg Kidney beans
Histidine 0.238mg 0.066mg Kidney beans
Saturated Fat 0.073g 0.26g Kidney beans
Monounsaturated Fat 0.039g 0.369g Brown rice
Polyunsaturated fat 0.278g 0.366g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans Brown 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
14%
Brown rice
Minerals Daily Need Coverage Score
38%
Kidney beans
32%
Brown rice

Comparison summary

Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 0.187g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 44)
Which food is cheaper?
Kidney beans
Kidney beans is cheaper (difference - $0.8)
Which food is richer in minerals?
Kidney beans
Kidney beans is relatively richer in minerals
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.08g)
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. 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.