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Rice vs. Kidney beans — In-Depth Nutrition Comparison

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Summary of differences between Rice and Kidney beans

  • Rice has more Selenium, and Vitamin B3, however, Kidney beans is higher in Fiber, Folate, Copper, Phosphorus, Iron, Potassium, Magnesium, and Vitamin K.
  • Kidney beans covers your daily need of Fiber 24% more than Rice.
  • Rice has 7 times more Selenium than Kidney beans. While Rice has 7.5µg of Selenium, Kidney beans has only 1.1µg.

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.

Infographic

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.
Contains more Selenium +581.8%
Contains more Calcium +250%
Contains more Iron +85%
Contains more Magnesium +250%
Contains more Phosphorus +220.9%
Contains more Potassium +1057.1%
Contains more Zinc +104.1%
Contains more Copper +213%
Equal in Sodium - 1
Equal in Manganese - 0.43
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Contains more Selenium +581.8%
Contains more Calcium +250%
Contains more Iron +85%
Contains more Magnesium +250%
Contains more Phosphorus +220.9%
Contains more Potassium +1057.1%
Contains more Zinc +104.1%
Contains more Copper +213%
Equal in Sodium - 1
Equal in Manganese - 0.43

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.
Rice
4
:
Contains more Vitamin E +33.3%
Contains more Vitamin B3 +155.4%
Contains more Vitamin B5 +77.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +346.2%
Contains more Vitamin B6 +29%
Contains more Folate +124.1%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.16
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Contains more Vitamin E +33.3%
Contains more Vitamin B3 +155.4%
Contains more Vitamin B5 +77.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +346.2%
Contains more Vitamin B6 +29%
Contains more Folate +124.1%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.16

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +23.6%
Contains more Protein +222.3%
Contains more Fats +78.6%
Contains more Other +159.5%
Equal in Water - 66.94
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 Carbs +23.6%
Contains more Protein +222.3%
Contains more Fats +78.6%
Contains more Other +159.5%
Equal in Water - 66.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +125.6%
Contains more Polyunsaturated fat +265.8%
Equal in Saturated Fat - 0.073
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Contains more Monounsaturated Fat +125.6%
Contains more Polyunsaturated fat +265.8%
Equal in Saturated Fat - 0.073

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rice Kidney beans
Lower in Sugar ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rice Kidney beans Opinion
Net carbs 27.77g 16.4g Rice
Protein 2.69g 8.67g Kidney beans
Fats 0.28g 0.5g Kidney beans
Carbs 28.17g 22.8g Rice
Calories 130kcal 127kcal Rice
Sugar 0.05g 0.32g Rice
Fiber 0.4g 6.4g Kidney beans
Calcium 10mg 35mg Kidney beans
Iron 1.2mg 2.22mg Kidney beans
Magnesium 12mg 42mg Kidney beans
Phosphorus 43mg 138mg Kidney beans
Potassium 35mg 405mg Kidney beans
Sodium 1mg 1mg
Zinc 0.49mg 1mg Kidney beans
Copper 0.069mg 0.216mg Kidney beans
Manganese 0.472mg 0.43mg Rice
Selenium 7.5µg 1.1µg Rice
Vitamin E 0.04mg 0.03mg Rice
Vitamin C 0mg 1.2mg Kidney beans
Vitamin B1 0.163mg 0.16mg Rice
Vitamin B2 0.013mg 0.058mg Kidney beans
Vitamin B3 1.476mg 0.578mg Rice
Vitamin B5 0.39mg 0.22mg Rice
Vitamin B6 0.093mg 0.12mg Kidney beans
Folate 58µg 130µg Kidney beans
Vitamin K 0µg 8.4µg Kidney beans
Tryptophan 0.031mg 0.104mg Kidney beans
Threonine 0.096mg 0.319mg Kidney beans
Isoleucine 0.116mg 0.41mg Kidney beans
Leucine 0.222mg 0.736mg Kidney beans
Lysine 0.097mg 0.607mg Kidney beans
Methionine 0.063mg 0.113mg Kidney beans
Phenylalanine 0.144mg 0.511mg Kidney beans
Valine 0.164mg 0.5mg Kidney beans
Histidine 0.063mg 0.238mg Kidney beans
Saturated Fat 0.077g 0.073g Kidney beans
Monounsaturated Fat 0.088g 0.039g Rice
Polyunsaturated fat 0.076g 0.278g Kidney beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Kidney beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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%
Rice
19%
Kidney beans
Minerals Daily Need Coverage Score
22%
Rice
38%
Kidney beans

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 0.27g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $0.2)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Kidney beans
Kidney beans is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.