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 for bean raw is 45% higher.
- Kidney beans raw has a lower glycemic index (22) than bean raw (33).
Beans, pinto, mature seeds, raw and Beans, kidney, all types, mature seeds, raw are the varieties used in this article.
Infographic
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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.
| Contains more MagnesiumMagnesium | +25.7% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +12.4% |
| Contains more SeleniumSelenium | +771.9% |
| Contains more CalciumCalcium | +26.5% |
| Contains more IronIron | +61.7% |
| Contains more ZincZinc | +22.4% |
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.
| Contains more Vitamin CVitamin C | +40% |
| Contains more Vitamin B1Vitamin B1 | +34.8% |
| Contains more Vitamin B6Vitamin B6 | +19.4% |
| Contains more FolateFolate | +33.2% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +75.5% |
| Contains more Vitamin KVitamin K | +239.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 27.9µg | 3.2µg | 45% |
| Iron | 5.07mg | 8.2mg | 39% |
| Fiber | 15.5g | 24.9g | 38% |
| Folate | 525µg | 394µg | 33% |
| Vitamin B1 | 0.713mg | 0.529mg | 15% |
| Starch | 34.17g | 14% | |
| Choline | 66.2mg | 12% | |
| Vitamin K | 5.6µg | 19µg | 11% |
| Magnesium | 176mg | 140mg | 9% |
| Copper | 0.893mg | 0.958mg | 7% |
| Vitamin B6 | 0.474mg | 0.397mg | 6% |
| Vitamin B3 | 1.174mg | 2.06mg | 6% |
| Manganese | 1.148mg | 1.021mg | 6% |
| Zinc | 2.28mg | 2.79mg | 5% |
| Protein | 21.42g | 23.58g | 4% |
| Calcium | 113mg | 143mg | 3% |
| Vitamin C | 6.3mg | 4.5mg | 2% |
| Saturated fat | 0.235g | 0.12g | 1% |
| Vitamin B2 | 0.212mg | 0.219mg | 1% |
| Calories | 347kcal | 333kcal | 1% |
| Sodium | 12mg | 24mg | 1% |
| Phosphorus | 411mg | 407mg | 1% |
| Carbs | 62.55g | 60.01g | 1% |
| Fats | 1.23g | 0.83g | 1% |
| Net carbs | 47.05g | 35.11g | N/A |
| Potassium | 1393mg | 1406mg | 0% |
| Sugar | 2.11g | 2.23g | N/A |
| Vitamin E | 0.21mg | 0.22mg | 0% |
| Vitamin B5 | 0.785mg | 0.78mg | 0% |
| Monounsaturated fat | 0.229g | 0.064g | 0% |
| Polyunsaturated fat | 0.407g | 0.457g | 0% |
| Tryptophan | 0.237mg | 0.279mg | 0% |
| Threonine | 0.81mg | 0.992mg | 0% |
| Isoleucine | 0.871mg | 1.041mg | 0% |
| Leucine | 1.558mg | 1.882mg | 0% |
| Lysine | 1.356mg | 1.618mg | 0% |
| Methionine | 0.259mg | 0.355mg | 0% |
| Phenylalanine | 1.095mg | 1.275mg | 0% |
| Valine | 0.998mg | 1.233mg | 0% |
| Histidine | 0.556mg | 0.656mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.42 g
Fats:
1.23 g
Carbs:
62.55 g
Water:
11.33 g
Other:
3.47 g
Protein:
23.58 g
Fats:
0.83 g
Carbs:
60.01 g
Water:
11.75 g
Other:
3.83 g
| Contains more FatsFats | +48.2% |
| Contains more ProteinProtein | +10.1% |
| Contains more OtherOther | +10.4% |
~equal in
Carbs
~60.01g
~equal in
Water
~11.75g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.235 g
Monounsaturated fat:
Mono. Fat
0.229 g
Polyunsaturated fat:
Poly. Fat
0.407 g
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 | +257.8% |
| Contains less Sat. FatSaturated fat | -48.9% |
| Contains more Poly. FatPolyunsaturated fat | +12.3% |