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  6. Rice vs. Kidney beans raw

Rice vs. Kidney beans raw — In-Depth Nutrition Comparison

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Important differences between rice and kidney beans raw

  • Rice has less copper, fiber, iron, folate, phosphorus, potassium, vitamin B1, magnesium, manganese, and vitamin B6.
  • Kidney beans raw's daily need coverage for copper is 99% more.
  • Rice has a higher glycemic index than kidney beans raw.

The food varieties used in the comparison are Rice, white, long-grain, regular, enriched, cooked and Beans, kidney, all types, mature seeds, raw.

Infographic

Rice vs Kidney beans raw 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
Rice
2
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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains less SodiumSodium -95.8%
Contains more SeleniumSelenium +134.4%
Contains more MagnesiumMagnesium +1066.7%
Contains more CalciumCalcium +1330%
Contains more PotassiumPotassium +3917.1%
Contains more IronIron +583.3%
Contains more CopperCopper +1288.4%
Contains more ZincZinc +469.4%
Contains more PhosphorusPhosphorus +846.5%
Contains more ManganeseManganese +116.3%

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
Rice
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 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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +450%
Contains more Vitamin B1Vitamin B1 +224.5%
Contains more Vitamin B2Vitamin B2 +1584.6%
Contains more Vitamin B3Vitamin B3 +39.6%
Contains more Vitamin B5Vitamin B5 +100%
Contains more Vitamin B6Vitamin B6 +326.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +579.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice Kidney beans raw DV% diff.
Copper 0.069mg 0.958mg 99%
Fiber 0.4g 24.9g 98%
Iron 1.2mg 8.2mg 88%
Folate 58µg 394µg 84%
Phosphorus 43mg 407mg 52%
Protein 2.69g 23.58g 42%
Potassium 35mg 1406mg 40%
Vitamin B1 0.163mg 0.529mg 31%
Magnesium 12mg 140mg 30%
Manganese 0.472mg 1.021mg 24%
Vitamin B6 0.093mg 0.397mg 23%
Zinc 0.49mg 2.79mg 21%
Vitamin K 0µg 19µg 16%
Vitamin B2 0.013mg 0.219mg 16%
Calcium 10mg 143mg 13%
Carbs 28.17g 60.01g 11%
Calories 130kcal 333kcal 10%
Vitamin B5 0.39mg 0.78mg 8%
Selenium 7.5µg 3.2µg 8%
Vitamin C 0mg 4.5mg 5%
Vitamin B3 1.476mg 2.06mg 4%
Polyunsaturated fat 0.076g 0.457g 3%
Vitamin E 0.04mg 0.22mg 1%
Sodium 1mg 24mg 1%
Fats 0.28g 0.83g 1%
Net carbs 27.77g 35.11g N/A
Sugar 0.05g 2.23g N/A
Choline 2.1mg 0%
Saturated fat 0.077g 0.12g 0%
Monounsaturated fat 0.088g 0.064g 0%
Tryptophan 0.031mg 0.279mg 0%
Threonine 0.096mg 0.992mg 0%
Isoleucine 0.116mg 1.041mg 0%
Leucine 0.222mg 1.882mg 0%
Lysine 0.097mg 1.618mg 0%
Methionine 0.063mg 0.355mg 0%
Phenylalanine 0.144mg 1.275mg 0%
Valine 0.164mg 1.233mg 0%
Histidine 0.063mg 0.656mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more WaterWater +482.5%
Contains more ProteinProtein +776.6%
Contains more FatsFats +196.4%
Contains more CarbsCarbs +113%
Contains more OtherOther +811.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
2
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 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains less Sat. FatSaturated fat -35.8%
Contains more Mono. FatMonounsaturated fat +37.5%
Contains more Poly. FatPolyunsaturated fat +501.3%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.