Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Avocado
  5. Compare
  6. Avocado vs. Kidney beans raw

Avocado vs. Kidney beans raw — In-Depth Nutrition Comparison

Compare

The main differences between avocadoes and kidney beans raw

  • Kidney beans raw is richer than avocadoes in iron, copper, folate, fiber, phosphorus, vitamin B1, manganese, potassium, magnesium, and zinc.
  • Daily need coverage for iron for kidney beans raw is 96% higher.
  • Kidney beans raw has a lower glycemic index than avocadoes.

Food types used in this article are Avocados, raw, all commercial varieties and Beans, kidney, all types, mature seeds, raw.

Infographic

Avocado vs Kidney beans raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains less SodiumSodium -70.8%
Contains more MagnesiumMagnesium +382.8%
Contains more CalciumCalcium +1091.7%
Contains more PotassiumPotassium +189.9%
Contains more IronIron +1390.9%
Contains more CopperCopper +404.2%
Contains more ZincZinc +335.9%
Contains more PhosphorusPhosphorus +682.7%
Contains more ManganeseManganese +619%
Contains more SeleniumSelenium +700%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin CVitamin C +122.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +840.9%
Contains more Vitamin B5Vitamin B5 +78.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +689.6%
Contains more Vitamin B2Vitamin B2 +68.5%
Contains more Vitamin B3Vitamin B3 +18.5%
Contains more Vitamin B6Vitamin B6 +54.5%
Contains more FolateFolate +386.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~19µg

All nutrients comparison - raw data values

Nutrient Avocado Kidney beans raw DV% diff.
Iron 0.55mg 8.2mg 96%
Copper 0.19mg 0.958mg 85%
Folate 81µg 394µg 78%
Fiber 6.7g 24.9g 73%
Phosphorus 52mg 407mg 51%
Protein 2g 23.58g 43%
Vitamin B1 0.067mg 0.529mg 39%
Manganese 0.142mg 1.021mg 38%
Potassium 485mg 1406mg 27%
Magnesium 29mg 140mg 26%
Monounsaturated fat 9.799g 0.064g 24%
Fats 14.66g 0.83g 21%
Zinc 0.64mg 2.79mg 20%
Carbs 8.53g 60.01g 17%
Calcium 12mg 143mg 13%
Vitamin E 2.07mg 0.22mg 12%
Vitamin B5 1.389mg 0.78mg 12%
Vitamin B6 0.257mg 0.397mg 11%
Calories 160kcal 333kcal 9%
Polyunsaturated fat 1.816g 0.457g 9%
Saturated fat 2.126g 0.12g 9%
Vitamin B2 0.13mg 0.219mg 7%
Vitamin C 10mg 4.5mg 6%
Selenium 0.4µg 3.2µg 5%
Choline 14.2mg 3%
Vitamin B3 1.738mg 2.06mg 2%
Vitamin K 21µg 19µg 2%
Vitamin A 7µg 0µg 1%
Sodium 7mg 24mg 1%
Net carbs 1.83g 35.11g N/A
Sugar 0.66g 2.23g N/A
Starch 0.11g 0%
Tryptophan 0.025mg 0.279mg 0%
Threonine 0.073mg 0.992mg 0%
Isoleucine 0.084mg 1.041mg 0%
Leucine 0.143mg 1.882mg 0%
Lysine 0.132mg 1.618mg 0%
Methionine 0.038mg 0.355mg 0%
Phenylalanine 0.097mg 1.275mg 0%
Valine 0.107mg 1.233mg 0%
Histidine 0.049mg 0.656mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +1666.3%
Contains more WaterWater +523.2%
Contains more ProteinProtein +1079%
Contains more CarbsCarbs +603.5%
Contains more OtherOther +142.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +15210.9%
Contains more Poly. FatPolyunsaturated fat +297.4%
Contains less Sat. FatSaturated fat -94.4%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  2. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.