Brown Rice vs. Kidney Beans
Nutrition comparison of Cooked Brown Rice and Kidney Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and kidney beans:
- Both brown rice and kidney beans are high in calories.
- Brown rice has more thiamin, riboflavin, niacin and pantothenic acid, however, kidney bean contains more folate.
- Kidney bean is a great source of calcium, potassium and protein.
- Kidney bean is an excellent source of dietary fiber.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown rice and kidney beans are high in calories. Brown rice is very similar to kidney bean for calories - brown rice has 123 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, brown rice is lighter in protein, heavier in carbs and similar to kidney beans for fat. Brown rice has a macronutrient ratio of 9:84:7 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Kidney Beans | |
|---|---|---|
| Protein | 9% | 26% |
| Carbohydrates | 84% | 67% |
| Fat | 7% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Brown rice and kidney beans contain similar amounts of carbs - brown rice has 25.6g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Kidney bean is an excellent source of dietary fiber and it has 275% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Brown rice and kidney beans contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Kidney bean is a great source of protein and it has 196% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both brown rice and kidney beans are low in saturated fat - brown rice has 0.26g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Kidney beans and brown rice contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and kidney beans contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Brown rice and kidney beans contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin, riboflavin, niacin and pantothenic acid, however, kidney bean contains more folate. Both brown rice and kidney beans contain significant amounts of Vitamin B6.
| Brown Rice | Kidney Beans | |
|---|---|---|
| Thiamin | 0.178 MG | 0.06 MG |
| Riboflavin | 0.069 MG | 0.015 MG |
| Niacin | 2.561 MG | 0.417 MG |
| Pantothenic acid | 0.38 MG | ~ |
| Vitamin B6 | 0.123 MG | 0.113 MG |
| Folate | 9 UG | 23 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 18 times more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Kidney bean has 168% more iron than brown rice - brown rice has 0.56mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Kidney bean is a great source of potassium and it has 191% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kidney bean has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Brown Rice | Kidney Beans | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.132 G |
| Total | 0.011 G | 0.132 G |
omega 6s
Comparing omega-6 fatty acids, both brown rice and kidney beans contain significant amounts of linoleic acid.
| Brown Rice | Kidney Beans | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.217 G |
| Total | 0.359 G | 0.217 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Kidney Beans g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does brown rice or kidney beans contain more calories in 100 grams?Both brown rice and kidney beans are high in calories. Brown rice is quite similar to kidney bean for calories - brown rice has 123 calories in 100g and kidney bean has 121 calories.
Does brown rice or kidney beans have more carbohydrates?
By weight, brown rice and kidney beans contain similar amounts of carbs - brown rice has 25.6g of carbs for 100g and kidney bean has 20.8g of carbohydrates.