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Bean vs Kidney bean - In-Depth Nutrition Comparison

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How are Bean and Kidney bean different?

  • Bean is higher in Selenium, Folate, Vitamin B1, Magnesium and Vitamin B6, however Kidney bean is richer in Iron, Fiber, Vitamin K, Copper and Vitamin B3.
  • Daily need coverage for Selenium from Bean 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 vs Kidney bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
3
:
Contains more Magnesium +25.7%
Contains less Sodium -50%
Contains more Iron +61.7%
Contains more Calcium +26.5%
Contains more Zinc +22.4%
Equal in Potassium - 1406
Equal in Copper - 0.958
Equal in Phosphorus - 407
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 308% 43% 125% 100% 320% 77% 175% 4%
Contains more Magnesium +25.7%
Contains less Sodium -50%
Contains more Iron +61.7%
Contains more Calcium +26.5%
Contains more Zinc +22.4%
Equal in Potassium - 1406
Equal in Copper - 0.958
Equal in Phosphorus - 407

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
5
:
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
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 0% 5% 0% 179% 49% 23% 48% 110% 0% 14% 394%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 15% 0% 5% 0% 133% 51% 39% 47% 92% 0% 48% 296%
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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
70
Bean
60
Kidney bean
Mineral Summary Score
126
Bean
143
Kidney bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
129%
Bean
141%
Kidney bean
Carbohydrates
63%
Bean
60%
Kidney bean
Fats
6%
Bean
4%
Kidney bean

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bean Kidney bean
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bean Kidney bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

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

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bean Kidney bean Opinion
Calories 347 333 Bean
Protein 21.42 23.58 Kidney bean
Fats 1.23 0.83 Bean
Vitamin C 6.3 4.5 Bean
Carbs 62.55 60.01 Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5.07 8.2 Kidney bean
Calcium 113 143 Kidney bean
Potassium 1393 1406 Kidney bean
Magnesium 176 140 Bean
Sugars 2.11 2.23 Bean
Fiber 15.5 24.9 Kidney bean
Copper 0.893 0.958 Kidney bean
Zinc 2.28 2.79 Kidney bean
Starch 34.17 Bean
Phosphorus 411 407 Bean
Sodium 12 24 Bean
Vitamin A 0 0
Vitamin E 0.21 0.22 Kidney bean
Vitamin D 0 0
Vitamin B1 0.713 0.529 Bean
Vitamin B2 0.212 0.219 Kidney bean
Vitamin B3 1.174 2.06 Kidney bean
Vitamin B5 0.785 0.78 Bean
Vitamin B6 0.474 0.397 Bean
Vitamin B12 0 0
Vitamin K 5.6 19 Kidney bean
Folate 525 394 Bean
Trans Fat 0 0
Saturated Fat 0.235 0.12 Kidney bean
Monounsaturated Fat 0.229 0.064 Bean
Polyunsaturated fat 0.407 0.457 Kidney bean
Tryptophan 0.237 0.279 Kidney bean
Threonine 0.81 0.992 Kidney bean
Isoleucine 0.871 1.041 Kidney bean
Leucine 1.558 1.882 Kidney bean
Lysine 1.356 1.618 Kidney bean
Methionine 0.259 0.355 Kidney bean
Phenylalanine 1.095 1.275 Kidney bean
Valine 0.998 1.233 Kidney bean
Histidine 0.556 0.656 Kidney bean
Fructose 0 Bean

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Kidney bean - 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.