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

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A recap on the 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.
The glycemic index of kidney beans is lower.

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

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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.

Kidney beans

Brown rice

Contains more CalciumCalcium	+1066.7%
Contains more PotassiumPotassium	+370.9%
Contains more IronIron	+296.4%
Contains more CopperCopper	+103.8%
Contains more ZincZinc	+40.8%
Contains more PhosphorusPhosphorus	+34%
Contains less SodiumSodium	-75%

Contains more ManganeseManganese	+126.5%
Contains more SeleniumSelenium	+427.3%

~equal in Magnesium ~39mg

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

Brown rice

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin KVitamin K	+4100%
Contains more FolateFolate	+1344.4%
Contains more CholineCholine	+231.5%

Contains more Vitamin EVitamin E	+466.7%
Contains more Vitamin B1Vitamin B1	+11.3%
Contains more Vitamin B2Vitamin B2	+19%
Contains more Vitamin B3Vitamin B3	+343.1%
Contains more Vitamin B5Vitamin B5	+72.7%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.123mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	130µg	9µg	30%
Manganese	0.43mg	0.974mg	24%
Iron	2.22mg	0.56mg	21%
Fiber	6.4g	1.6g	19%
Vitamin B3	0.578mg	2.561mg	12%
Protein	8.67g	2.74g	12%
Copper	0.216mg	0.106mg	12%
Starch		24.79g	10%
Selenium	1.1µg	5.8µg	9%
Potassium	405mg	86mg	9%
Vitamin K	8.4µg	0.2µg	7%
Phosphorus	138mg	103mg	5%
Choline	30.5mg	9.2mg	4%
Vitamin B5	0.22mg	0.38mg	3%
Zinc	1mg	0.71mg	3%
Calcium	35mg	3mg	3%
Vitamin B1	0.16mg	0.178mg	2%
Monounsaturated fat	0.039g	0.369g	1%
Saturated fat	0.073g	0.26g	1%
Vitamin E	0.03mg	0.17mg	1%
Magnesium	42mg	39mg	1%
Carbs	22.8g	25.58g	1%
Polyunsaturated fat	0.278g	0.366g	1%
Vitamin C	1.2mg	0mg	1%
Fats	0.5g	0.97g	1%
Vitamin B2	0.058mg	0.069mg	1%
Calories	127kcal	123kcal	0%
Net carbs	16.4g	23.98g	N/A
Sugar	0.32g	0.24g	N/A
Sodium	1mg	4mg	0%
Vitamin B6	0.12mg	0.123mg	0%
Tryptophan	0.104mg	0.033mg	0%
Threonine	0.319mg	0.095mg	0%
Isoleucine	0.41mg	0.109mg	0%
Leucine	0.736mg	0.214mg	0%
Lysine	0.607mg	0.099mg	0%
Methionine	0.113mg	0.058mg	0%
Phenylalanine	0.511mg	0.133mg	0%
Valine	0.5mg	0.151mg	0%
Histidine	0.238mg	0.066mg	0%
Omega-3 - ALA		0.011g	N/A
Omega-6 - Linoleic acid		0.355g	N/A