Rice VS Kidney Beans
A detailed nutritional comparison
Rice
Kidney Beans
🎯 Quick Verdict
Kidney beans outperform rice in protein, fiber, and micronutrient content, making them a nutritionally dense option. Rice, on the other hand, is lower in calories and carbohydrates, making it suitable for energy management or lighter meals. Kidney beans are great for boosting nutrient intake, while rice works well for quick energy sources and pairing with other dishes.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 per 100g (cooked) | 127 per 100g (cooked) | − |
| Protein | 2.7g per 100g (cooked) | 8.7g per 100g (cooked) | ✓ |
| Carbs | 28g per 100g (cooked) | 22g per 100g (cooked) | ✓ |
| Fat | 0.3g per 100g | 0.5g per 100g | − |
| Fiber | 0.4g per 100g | 6.4g per 100g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin D | 0mcg | 0mcg | − |
| Calcium | 10mg | 35mg | ✓ |
| Iron | 0.2mg | 2.1mg | ✓ |
| Vitamin C | 0mg | 4mg | ✓ |
🏆 Category Winners
Protein
Kidney beans have over 3 times the protein content compared to rice per 100g.
Fiber
Kidney beans provide 16 times more fiber than rice, aiding digestion.
Calories
Both rice and kidney beans are similar in calories (130 vs 127 per 100g).
Vitamins
Kidney beans are richer in essential vitamins and minerals like calcium, iron, and vitamin C.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both are high-carb foods, unsuitable for keto diets.
Vegan
Food 1: Compatible
Food 2: Compatible
Both rice and kidney beans are plant-based and vegan-friendly.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither rice nor kidney beans contain gluten.
Paleo
Food 1: Compatible
Food 2: Compatible
Both are considered paleo-friendly in moderation.
Low-Carb
Food 1: Not Compatible
Food 2: Not Compatible
Both exceed typical low-carb guidelines due to their carbohydrate content.
💪 Health Benefits Comparison
Food 1 Benefits
- Quick energy source due to high carbohydrate content
- Low in fat, making it suitable for low-fat diets
- Easily digestible and gentle on the stomach
Food 2 Benefits
- Rich source of protein for muscle repair and building
- High in fiber to support digestion and maintain gut health
- Contains essential minerals like iron and calcium for bone and blood health
- Provides antioxidants that may help reduce inflammation
✅ The Bottom Line
Kidney beans are the more nutrient-dense choice, offering higher protein, fiber, and essential vitamins, making them ideal for vegetarian or nutrient-focused diets. Rice is a good option for those seeking a quick energy source with minimal fat and mild flavor. Pairing rice with kidney beans creates a balanced dish combining carbs and protein.
Choose Food 1 for: Quick energy, gentle digestion, low-fat meals
Choose Food 2 for: Protein-rich diets, digestive health, nutrient-dense vegan meals
