Rice VS Red Kidney Beans
A detailed nutritional comparison
Rice
Red Kidney Beans
🎯 Quick Verdict
Red kidney beans are higher in protein and fiber, making them an excellent choice for muscle building and digestive health, while rice is lower in calories and carbs, ideal for energy without overloading. Both are plant-based and versatile, but beans have a significantly better nutrient profile for overall health benefits.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 (per 100g cooked) | 120 (per 100g cooked) | ✓ |
| Protein | 2.7g | 8.7g | ✓ |
| Carbs | 28g | 21g | ✓ |
| Fat | 0.3g | 0.5g | ✓ |
| Fiber | 0.4g | 6.4g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin D | 0mcg | 0mcg | − |
| Calcium | 10mg | 28mg | ✓ |
| Iron | 0.2mg | 2.9mg | ✓ |
| Potassium | 35mg | 405mg | ✓ |
🏆 Category Winners
Protein
Food2 (red kidney beans) provides over 3x as much protein as Food1 (rice), making it ideal for muscle building.
Fiber
Food2 contains 6.4g of fiber per serving, compared to just 0.4g in Food1, which greatly supports digestion.
Calories
Food1 is slightly lower in calories by 10 kcal per 100g.
Vitamins
Food2 is richer in minerals like iron and potassium, as well as calcium, essential for bone and heart health.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both rice and kidney beans are high in carbohydrates, making them inappropriate for keto diets.
Vegan
Food 1: Compatible
Food 2: Compatible
Both are plant-based and suitable for vegan diets.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither contains gluten, making them safe for gluten-free diets.
Paleo
Food 1: Not Compatible
Food 2: Not Compatible
Both rice and beans are restricted in strict paleo diets.
Low-Carb
Food 1: Not Compatible
Food 2: Not Compatible
Both foods are relatively high in carbohydrates and not suitable for low-carb diets.
💪 Health Benefits Comparison
Food 1 Benefits
- Provides quick energy due to high carbohydrate content
- Low in fats, making it suitable for low-fat diets
- Easily digested and a good option for sensitive stomachs
Food 2 Benefits
- Rich in protein for muscle growth and repair
- High in dietary fiber to support gut health
- Excellent source of iron to prevent anemia
- Contains potassium to help maintain proper blood pressure
✅ The Bottom Line
Red kidney beans are nutritionally superior for protein, fiber, and minerals, while white rice is a better choice if you need quick energy or a lower-calorie option. Use beans in meals where nutrient density matters, such as salads or soups, and rice where quick digestibility and carbs are needed, such as post-exercise meals.
Choose Food 1 for: Quick energy, easily digestible, and light meals
Choose Food 2 for: High-protein diets, digestive health, and improving nutrient intake
