White Rice vs. Kidney Beans
Nutrition comparison of Cooked White 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
white rice
versus
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and kidney beans:
- Both white rice and kidney beans are high in calories.
- Kidney bean is a great source of calcium, potassium and protein.
- Kidney bean is an excellent source of dietary fiber.
- White rice has more thiamin, niacin, pantothenic acid and folate, however, kidney bean contains more Vitamin B6.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) 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 white rice and kidney beans are high in calories. White rice has a little more calories (7%) than kidney bean by weight - white rice has 130 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, white rice is lighter in protein, much heavier in carbs and lighter in fat compared to kidney beans per calorie. White rice has a macronutrient ratio of 8:91:2 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Kidney Beans | |
|---|---|---|
| Protein | 8% | 26% |
| Carbohydrates | 91% | 67% |
| Fat | 2% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Kidney bean has 27% less carbohydrates than white rice - white rice has 28.6g 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 19 times more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
Protein
protein
Kidney bean is a great source of protein and it has 241% more protein than white rice - white rice has 2.4g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both white rice and kidney beans are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Kidney beans and white rice contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin E
Kidney beans and white rice contain similar amounts of Vitamin E - kidney bean has 0.03mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Kidney bean has more Vitamin K than white rice - kidney bean has 5.7ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, niacin, pantothenic acid and folate, however, kidney bean contains more Vitamin B6. Both white rice and kidney beans contain significant amounts of riboflavin.
| White Rice | Kidney Beans | |
|---|---|---|
| Thiamin | 0.167 MG | 0.06 MG |
| Riboflavin | 0.016 MG | 0.015 MG |
| Niacin | 1.835 MG | 0.417 MG |
| Pantothenic acid | 0.411 MG | ~ |
| Vitamin B6 | 0.05 MG | 0.113 MG |
| Folate | 58 UG | 23 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 18 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
White rice and kidney beans contain similar amounts of iron - white rice has 1.5mg 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 762% more potassium than white rice - white rice has 29mg 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 white rice per 100 grams.
| White Rice | Kidney Beans | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.132 G |
| Total | 0.01 G | 0.132 G |
omega 6s
Comparing omega-6 fatty acids, kidney bean has more linoleic acid than white rice per 100 grams.
| White Rice | Kidney Beans | |
|---|---|---|
| linoleic acid | 0.046 G | 0.217 G |
| Total | 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Cooked White 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 white rice or kidney beans contain more calories in 100 grams?Both white rice and kidney beans are high in calories. White rice has a little more calories ( 10%) than kidney bean by weight - white rice has 130 calories in 100g and kidney bean has 121 calories.
Does white rice or kidney beans have more carbohydrates?
By weight, kidney bean has 30% fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and kidney bean has 20.8g of carbohydrates.