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  6. Brown rice vs. Kidney beans

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

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A recap on 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.

Infographic

Brown rice vs Kidney beans 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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%
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.
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%
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%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more FatsFats +94%
Contains more CarbsCarbs +12.2%
Contains more ProteinProtein +216.4%
Contains more OtherOther +147.7%
~equal in Water ~66.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
Contains more Mono. FatMonounsaturated fat +846.2%
Contains more Poly. FatPolyunsaturated fat +31.7%
Contains less Sat. FatSaturated fat -71.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brown rice Kidney beans
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 Brown rice Kidney beans 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Kidney beans
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
13%
Brown rice
19%
Kidney beans
Minerals Daily Need Coverage Score
32%
Brown rice
38%
Kidney beans

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.