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  6. Bean raw vs. Kidney beans raw

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

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How are Bean raw and Kidney beans raw different?

  • Bean raw is higher in Selenium, Folate, Vitamin B1, Magnesium, and Vitamin B6, however, Kidney beans raw is richer in Iron, Fiber, Vitamin K, Copper, and Vitamin B3.
  • Daily need coverage for Selenium from Bean raw is 45% higher.

Beans, pinto, mature seeds, raw and Beans, kidney, all types, mature seeds, raw are the varieties used in this article.

Infographic

Bean raw 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.
Bean raw
Bean raw
5
:
5
Kidney beans raw
Kidney beans raw
Contains more Magnesium +25.7%
Contains less Sodium -50%
Contains more Manganese +12.4%
Contains more Selenium +771.9%
Contains more Calcium +26.5%
Contains more Iron +61.7%
Contains more Zinc +22.4%
Equal in Phosphorus - 407
Equal in Potassium - 1406
Equal in Copper - 0.958
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Contains more Magnesium +25.7%
Contains less Sodium -50%
Contains more Manganese +12.4%
Contains more Selenium +771.9%
Contains more Calcium +26.5%
Contains more Iron +61.7%
Contains more Zinc +22.4%
Equal in Phosphorus - 407
Equal in Potassium - 1406
Equal in Copper - 0.958

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.
Bean raw
Bean raw
5
:
4
Kidney beans raw
Kidney beans raw
Contains more Vitamin C +40%
Contains more Vitamin B1 +34.8%
Contains more Vitamin B6 +19.4%
Contains more Folate +33.2%
Contains more Vitamin B3 +75.5%
Contains more Vitamin K +239.3%
Equal in Vitamin E - 0.22
Equal in Vitamin B2 - 0.219
Equal in Vitamin B5 - 0.78
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Contains more Vitamin C +40%
Contains more Vitamin B1 +34.8%
Contains more Vitamin B6 +19.4%
Contains more Folate +33.2%
Contains more Vitamin B3 +75.5%
Contains more Vitamin K +239.3%
Equal in Vitamin E - 0.22
Equal in Vitamin B2 - 0.219
Equal in Vitamin B5 - 0.78

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean raw
Bean raw
2
:
3
Kidney beans raw
Kidney beans raw
Contains more Fats +48.2%
Contains more Protein +10.1%
Contains more Other +10.4%
Equal in Carbs - 60.01
Equal in Water - 11.75
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Kidney beans raw
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 Fats +48.2%
Contains more Protein +10.1%
Contains more Other +10.4%
Equal in Carbs - 60.01
Equal in Water - 11.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean raw
Bean raw
1
:
2
Kidney beans raw
Kidney beans raw
Contains more Monounsaturated Fat +257.8%
Contains less Saturated Fat -48.9%
Contains more Polyunsaturated fat +12.3%
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Contains more Monounsaturated Fat +257.8%
Contains less Saturated Fat -48.9%
Contains more Polyunsaturated fat +12.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean raw Kidney beans raw
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean raw Kidney beans raw Opinion
Net carbs 47.05g 35.11g Bean raw
Protein 21.42g 23.58g Kidney beans raw
Fats 1.23g 0.83g Bean raw
Carbs 62.55g 60.01g Bean raw
Calories 347kcal 333kcal Bean raw
Starch 34.17g Bean raw
Sugar 2.11g 2.23g Bean raw
Fiber 15.5g 24.9g Kidney beans raw
Calcium 113mg 143mg Kidney beans raw
Iron 5.07mg 8.2mg Kidney beans raw
Magnesium 176mg 140mg Bean raw
Phosphorus 411mg 407mg Bean raw
Potassium 1393mg 1406mg Kidney beans raw
Sodium 12mg 24mg Bean raw
Zinc 2.28mg 2.79mg Kidney beans raw
Copper 0.893mg 0.958mg Kidney beans raw
Manganese 1.148mg 1.021mg Bean raw
Selenium 27.9µg 3.2µg Bean raw
Vitamin E 0.21mg 0.22mg Kidney beans raw
Vitamin C 6.3mg 4.5mg Bean raw
Vitamin B1 0.713mg 0.529mg Bean raw
Vitamin B2 0.212mg 0.219mg Kidney beans raw
Vitamin B3 1.174mg 2.06mg Kidney beans raw
Vitamin B5 0.785mg 0.78mg Bean raw
Vitamin B6 0.474mg 0.397mg Bean raw
Folate 525µg 394µg Bean raw
Vitamin K 5.6µg 19µg Kidney beans raw
Tryptophan 0.237mg 0.279mg Kidney beans raw
Threonine 0.81mg 0.992mg Kidney beans raw
Isoleucine 0.871mg 1.041mg Kidney beans raw
Leucine 1.558mg 1.882mg Kidney beans raw
Lysine 1.356mg 1.618mg Kidney beans raw
Methionine 0.259mg 0.355mg Kidney beans raw
Phenylalanine 1.095mg 1.275mg Kidney beans raw
Valine 0.998mg 1.233mg Kidney beans raw
Histidine 0.556mg 0.656mg Kidney beans raw
Saturated Fat 0.235g 0.12g Kidney beans raw
Monounsaturated Fat 0.229g 0.064g Bean raw
Polyunsaturated fat 0.407g 0.457g Kidney beans raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Kidney beans raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
70%
Bean raw
60%
Kidney beans raw
Minerals Daily Need Coverage Score
131%
Bean raw
130%
Kidney beans raw

Comparison summary

Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 0.115g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 11)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $0.3)
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 12mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.