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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.
Rice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
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 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

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
3
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
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 E Vitamin 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%
Contains more CholineCholine +1352.4%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.16mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
2
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 CarbsCarbs +23.6%
Contains more ProteinProtein +222.3%
Contains more FatsFats +78.6%
Contains more OtherOther +159.5%
~equal in Water ~66.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
1
32% 37% 32%
Saturated Fat: Sat. Fat 0.077 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 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 +125.6%
Contains more Poly. FatPolyunsaturated fat +265.8%
~equal in Saturated Fat ~0.073g

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 Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rice Kidney beans Opinion
Calories 130kcal 127kcal Rice
Protein 2.69g 8.67g Kidney beans
Fats 0.28g 0.5g Kidney beans
Vitamin C 0mg 1.2mg Kidney beans
Net carbs 27.77g 16.4g Rice
Carbs 28.17g 22.8g Rice
Magnesium 12mg 42mg Kidney beans
Calcium 10mg 35mg Kidney beans
Potassium 35mg 405mg Kidney beans
Iron 1.2mg 2.22mg Kidney beans
Sugar 0.05g 0.32g Rice
Fiber 0.4g 6.4g Kidney beans
Copper 0.069mg 0.216mg Kidney beans
Zinc 0.49mg 1mg Kidney beans
Phosphorus 43mg 138mg Kidney beans
Sodium 1mg 1mg
Vitamin E 0.04mg 0.03mg Rice
Manganese 0.472mg 0.43mg Rice
Selenium 7.5µg 1.1µg Rice
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
Vitamin K 0µg 8.4µg Kidney beans
Folate 58µg 130µg Kidney beans
Choline 2.1mg 30.5mg 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
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
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
12%
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 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. 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.