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 are higher in folate, iron, fiber, protein, copper, potassium, and vitamin K.
Kidney beans cover 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 contain 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~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%
Protein	2.74g	8.67g	12%
Copper	0.106mg	0.216mg	12%
Vitamin B3	2.561mg	0.578mg	12%
Starch	24.79g		10%
Potassium	86mg	405mg	9%
Selenium	5.8µg	1.1µg	9%
Vitamin K	0.2µg	8.4µg	7%
Phosphorus	103mg	138mg	5%
Choline	9.2mg	30.5mg	4%
Calcium	3mg	35mg	3%
Zinc	0.71mg	1mg	3%
Vitamin B5	0.38mg	0.22mg	3%
Vitamin B1	0.178mg	0.16mg	2%
Omega-6 (Linoleic acid)	0.355g		2%
Fats	0.97g	0.5g	1%
Vitamin C	0mg	1.2mg	1%
Carbs	25.58g	22.8g	1%
Magnesium	39mg	42mg	1%
Vitamin E	0.17mg	0.03mg	1%
Vitamin B2	0.069mg	0.058mg	1%
Saturated fat	0.26g	0.073g	1%
Monounsaturated fat	0.369g	0.039g	1%
Polyunsaturated fat	0.366g	0.278g	1%
Omega-3 (ALA)	0.011g		1%
Calories	123kcal	127kcal	0%
Protein per 100 calories	2.2g	6.8g	N/A
Calories per 10 g protein	449kcal	146kcal	N/A
Weight per 100 calories	81g	79g	N/A
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%