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  6. Bean raw vs. Kumquat

Bean raw vs. Kumquat — In-Depth Nutrition Comparison

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Differences between Bean raw and Kumquat

  • Bean raw has more Folate, Copper, Vitamin B1, Phosphorus, Iron, Selenium, Manganese, Magnesium, and Fiber, while Kumquat has more Vitamin C.
  • Bean raw's daily need coverage for Folate is 127% higher.

The food types used in this comparison are Beans, pinto, mature seeds, raw and Kumquats, raw.

Infographic

Bean raw vs Kumquat 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
9
:
1
Kumquat
Kumquat
Contains more Calcium +82.3%
Contains more Iron +489.5%
Contains more Magnesium +780%
Contains more Phosphorus +2063.2%
Contains more Potassium +648.9%
Contains more Zinc +1241.2%
Contains more Copper +840%
Contains more Manganese +750.4%
Contains more Selenium +∞%
Contains less Sodium -16.7%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Kumquat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 33% 15% 9% 17% 2% 5% 32% 18% 0%
Contains more Calcium +82.3%
Contains more Iron +489.5%
Contains more Magnesium +780%
Contains more Phosphorus +2063.2%
Contains more Potassium +648.9%
Contains more Zinc +1241.2%
Contains more Copper +840%
Contains more Manganese +750.4%
Contains more Selenium +∞%
Contains less Sodium -16.7%

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
8
:
2
Kumquat
Kumquat
Contains more Vitamin E +40%
Contains more Vitamin B1 +1827%
Contains more Vitamin B2 +135.6%
Contains more Vitamin B3 +173.7%
Contains more Vitamin B5 +277.4%
Contains more Vitamin B6 +1216.7%
Contains more Folate +2988.2%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +596.8%
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%
Kumquat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 3% 0% 147% 10% 21% 9% 13% 9% 13% 0% 0%
Contains more Vitamin E +40%
Contains more Vitamin B1 +1827%
Contains more Vitamin B2 +135.6%
Contains more Vitamin B3 +173.7%
Contains more Vitamin B5 +277.4%
Contains more Vitamin B6 +1216.7%
Contains more Folate +2988.2%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +596.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean raw
Bean raw
4
:
1
Kumquat
Kumquat
Contains more Protein +1039.4%
Contains more Fats +43%
Contains more Carbs +293.4%
Contains more Other +580.4%
Contains more Water +613.6%
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
Kumquat
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 g
Contains more Protein +1039.4%
Contains more Fats +43%
Contains more Carbs +293.4%
Contains more Other +580.4%
Contains more Water +613.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean raw
Bean raw
2
:
1
Kumquat
Kumquat
Contains more Monounsaturated Fat +48.7%
Contains more Polyunsaturated fat +138%
Contains less Saturated Fat -56.2%
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Kumquat
24% 36% 40%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.171 g
Contains more Monounsaturated Fat +48.7%
Contains more Polyunsaturated fat +138%
Contains less Saturated Fat -56.2%

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 Kumquat
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bean raw Kumquat Opinion
Net carbs 47.05g 9.4g Bean raw
Protein 21.42g 1.88g Bean raw
Fats 1.23g 0.86g Bean raw
Carbs 62.55g 15.9g Bean raw
Calories 347kcal 71kcal Bean raw
Starch 34.17g Bean raw
Sugar 2.11g 9.36g Bean raw
Fiber 15.5g 6.5g Bean raw
Calcium 113mg 62mg Bean raw
Iron 5.07mg 0.86mg Bean raw
Magnesium 176mg 20mg Bean raw
Phosphorus 411mg 19mg Bean raw
Potassium 1393mg 186mg Bean raw
Sodium 12mg 10mg Kumquat
Zinc 2.28mg 0.17mg Bean raw
Copper 0.893mg 0.095mg Bean raw
Manganese 1.148mg 0.135mg Bean raw
Selenium 27.9µg 0µg Bean raw
Vitamin A 0IU 290IU Kumquat
Vitamin A RAE 0µg 15µg Kumquat
Vitamin E 0.21mg 0.15mg Bean raw
Vitamin C 6.3mg 43.9mg Kumquat
Vitamin B1 0.713mg 0.037mg Bean raw
Vitamin B2 0.212mg 0.09mg Bean raw
Vitamin B3 1.174mg 0.429mg Bean raw
Vitamin B5 0.785mg 0.208mg Bean raw
Vitamin B6 0.474mg 0.036mg Bean raw
Folate 525µg 17µg Bean raw
Vitamin K 5.6µg 0µg Bean raw
Tryptophan 0.237mg Bean raw
Threonine 0.81mg Bean raw
Isoleucine 0.871mg Bean raw
Leucine 1.558mg Bean raw
Lysine 1.356mg Bean raw
Methionine 0.259mg Bean raw
Phenylalanine 1.095mg Bean raw
Valine 0.998mg Bean raw
Histidine 0.556mg Bean raw
Saturated Fat 0.235g 0.103g Kumquat
Monounsaturated Fat 0.229g 0.154g Bean raw
Polyunsaturated fat 0.407g 0.171g Bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Kumquat
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
20%
Kumquat
Minerals Daily Need Coverage Score
131%
Bean raw
14%
Kumquat

Comparison summary

Which food contains less Sodium?
Kumquat
Kumquat contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Kumquat
Kumquat is lower in Saturated Fat (difference - 0.132g)
Which food is cheaper?
Kumquat
Kumquat is cheaper (difference - $1.5)
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 7.25g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/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.