Rice vs. Kidney beans — In-Depth Nutrition Comparison

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Summary of differences between rice and kidney beans

Rice has more selenium; however, kidney beans are higher in fiber, folate, copper, protein, phosphorus, iron, potassium, magnesium, and vitamin K.
Kidney beans cover your daily need for fiber 24% more than rice.
Rice has 7 times more selenium than kidney beans. While rice has 7.5µg of selenium, kidney beans have only 1.1µg.
The glycemic index of rice is higher.

These are the specific foods used in this comparison Rice, white, long-grain, regular, enriched, 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.

Rice

Kidney beans

Contains more SeleniumSelenium

+581.8%

Contains more MagnesiumMagnesium	+250%
Contains more CalciumCalcium	+250%
Contains more PotassiumPotassium	+1057.1%
Contains more IronIron	+85%
Contains more CopperCopper	+213%
Contains more ZincZinc	+104.1%
Contains more PhosphorusPhosphorus	+220.9%

~equal in Sodium ~1mg

~equal in Manganese ~0.43mg

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.

Rice

Kidney beans

Contains more Vitamin EVitamin E	+33.3%
Contains more Vitamin B3Vitamin B3	+155.4%
Contains more Vitamin B5Vitamin B5	+77.3%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B2Vitamin B2	+346.2%
Contains more Vitamin B6Vitamin B6	+29%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+124.1%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B1 ~0.16mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fiber	0.4g	6.4g	24%
Folate	58µg	130µg	18%
Copper	0.069mg	0.216mg	16%
Phosphorus	43mg	138mg	14%
Iron	1.2mg	2.22mg	13%
Protein	2.69g	8.67g	12%
Selenium	7.5µg	1.1µg	12%
Potassium	35mg	405mg	11%
Magnesium	12mg	42mg	7%
Vitamin K	0µg	8.4µg	7%
Vitamin B3	1.476mg	0.578mg	6%
Zinc	0.49mg	1mg	5%
Choline	2.1mg	30.5mg	5%
Calcium	10mg	35mg	3%
Vitamin B2	0.013mg	0.058mg	3%
Vitamin B5	0.39mg	0.22mg	3%
Carbs	28.17g	22.8g	2%
Manganese	0.472mg	0.43mg	2%
Vitamin B6	0.093mg	0.12mg	2%
Vitamin C	0mg	1.2mg	1%
Polyunsaturated fat	0.076g	0.278g	1%
Calories	130kcal	127kcal	0%
Protein per 100 calories	2.1g	6.8g	N/A
Calories per 10 g protein	483kcal	146kcal	N/A
Weight per 100 calories	77g	79g	N/A
Fats	0.28g	0.5g	0%
Net carbs	27.77g	16.4g	N/A
Sugar	0.05g	0.32g	N/A
Sodium	1mg	1mg	0%
Vitamin E	0.04mg	0.03mg	0%
Vitamin B1	0.163mg	0.16mg	0%
Saturated fat	0.077g	0.073g	0%
Monounsaturated fat	0.088g	0.039g	0%
Tryptophan	0.031mg	0.104mg	0%
Threonine	0.096mg	0.319mg	0%
Isoleucine	0.116mg	0.41mg	0%
Leucine	0.222mg	0.736mg	0%
Lysine	0.097mg	0.607mg	0%
Methionine	0.063mg	0.113mg	0%
Phenylalanine	0.144mg	0.511mg	0%
Valine	0.164mg	0.5mg	0%
Histidine	0.063mg	0.238mg	0%