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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.
  • 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.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
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 ProteinProtein +216.4%
Contains more OtherOther +147.7%
Contains more FatsFats +94%
Contains more CarbsCarbs +12.2%
~equal in Water ~70.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -71.9%
Contains more Mono. FatMonounsaturated fat +846.2%
Contains more Poly. FatPolyunsaturated 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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%
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.