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

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A recap on the differences between brown rice and kidney beans

Brown rice is higher in manganese, vitamin B3, and selenium, yet kidney beans is higher in folate, iron, fiber, copper, potassium, and vitamin K.
Kidney beans covers your daily folate needs 30% more than brown rice.
Brown rice contains 5 times more selenium than kidney beans. While brown rice contains 5.8µg of selenium, kidney beans contains only 1.1µg.
The glycemic index of kidney beans is lower.

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

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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.

Brown rice

Kidney beans

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

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%

~equal in Magnesium ~42mg

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.

Brown rice

Kidney beans

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%

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

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.12mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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