Kidney Beans vs Rice: Nutrition & Calories Compare


Kidney beans vs White rice
Nutrition Facts
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Kidney Beans vs White Rice 100g Compare
per 100g | Kidney beans | Rice |
---|---|---|
Calories | 333 | 130 |
Carbohydrates | 60.01 g | 28.17 g |
Fat | 0.83 g | 0.28 g |
Dietary fiber | 24.9 g | 0.4 g |
Protein | 23.58 g | 2.69 g |
Water | 11.75 g | 68.44 g |
Calcium | 143 mg | 10 mg |
Iron | 8.2 mg | 0.2 mg |
Magnessium | 140 mg | 12 mg |
Potassium | 1406 mg | 35 mg |
Sodium | 24 mg | 1 mg |
Vitaminium B1 (Thiamine) | 0.529 mg | 0.02 mg |
Vitaminium B2 (riboflavin) | 0.219 mg | 0.013 mg |
Vitaminium B3 (Niacin) | 2.06 mg | 0.4 mg |
Vitaminium B6 | 0.397 mg | 0.093 mg |
Vitaminium B9 (Folic acid) | 0.394 mg | 0.003 mg |
Vitaminium E | 0.22 mg | 0.04 mg |
A Delicious Duel: Kidney Beans Vs. Rice
When it comes to the staple foods that grace our tables, kidney beans and rice hold prominent places in kitchens around the world. Not only are they beloved for their versatility and taste, but they also bring a bounty of nutritional benefits to our plates. Before diving into the specifics, let's sprinkle in some interesting facts that might surprise you.
Kidney beans, named for their shape that resembles the human kidney, are not only a powerhouse of protein but also a treasure trove of dietary fiber, vitamins, and minerals. On the other hand, rice, a primary food source for more than half of the world's population, has been cultivated for over 5,000 years and comes in varieties that span colors, sizes, and textures. Now, let's take a closer look at how these two staples compare nutritionally and culinarily.
Nutritional Nuggets: Peeking Inside the Pod and Grain
At first glance, the nutritional profiles of kidney beans and rice might seem like comparing apples to oranges, or more appropriately, legumes to grains. Kidney beans boast an impressive 333 calories per serving, with a substantial 60.01g of carbohydrates and a remarkable 24.9g of fiber. This high fiber content is beneficial for digestive health and can help in maintaining blood sugar levels. In contrast, rice serves up a modest 130 calories, with 28.17g of carbohydrates and a minimal 0.4g of fiber.
Where kidney beans shine in protein content, offering a solid 23.58g, rice provides a mere 2.69g. This makes kidney beans an excellent choice for vegetarians and vegans looking for plant-based protein sources. Additionally, kidney beans are a rich source of essential minerals such as calcium (143mg), iron (8.2mg), and magnesium (140mg), far surpassing rice in these categories.
However, it's not all about the beans. Rice, particularly in its whole grain form, can be a good source of vitamins and minerals too, although in smaller amounts. It's also worth noting that rice is often enriched with vitamins and minerals, enhancing its nutritional profile. Plus, for those concerned about gluten, both kidney beans and rice are naturally gluten-free, making them excellent choices for individuals with gluten sensitivities or celiac disease.
Combining Forces in the Kitchen
While it's clear that both kidney beans and rice have their unique nutritional advantages, their real power lies in their culinary synergy. Together, they form a complete protein, meaning they provide all nine essential amino acids necessary for human health. This combination is a staple in many cultures, offering a budget-friendly, nutritious meal option that can be spiced and dressed in countless ways.
From the classic red beans and rice of Louisiana to the beloved Rajma Chawal in India, kidney beans and rice together cater to a diverse palette of tastes and traditions. This duo can be the base for a hearty meal, supporting a variety of vegetables, spices, and proteins to suit any dietary need or culinary desire.
In conclusion, while kidney beans and rice each hold their own in the nutritional arena, their combination in meals around the world is a testament to their versatility, nutritional value, and culinary appeal. Whether you're leaning towards the protein-packed kidney beans or the comforting simplicity of rice, incorporating these staples into your diet can contribute to a healthy, balanced eating plan.
So next time you're pondering what to whip up for a nutritious meal, consider the dynamic duo of kidney beans and rice. Not only will you be serving up a dish steeped in cultural tradition, but you'll also be dishing out a meal that's as nourishing as it is delicious.
Kidney beans 100g
333kcalCalories source
- 70% CARBS.
- 28% PROTEIN
- 2% FAT
Rice 100g
130kcalCalories source
- 89% CARBS
- 9% PROTEIN
- 2% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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