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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
Bean
3
:
5
Kidney bean
Kidney bean
Contains more Magnesium +25.7%
Contains less Sodium -50%
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
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Contains more Magnesium +25.7%
Contains less Sodium -50%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
Bean
5
:
4
Kidney bean
Kidney bean
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
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 bean
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
Bean
2
:
3
Kidney bean
Kidney bean
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
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 bean
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
Bean
1
:
2
Kidney bean
Kidney bean
Contains more Monounsaturated Fat +257.8%
Contains less Saturated Fat -48.9%
Contains more Polyunsaturated fat +12.3%
Bean
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Kidney bean
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 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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Kidney bean
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
70%
Bean
60%
Kidney bean
Minerals Daily Need Coverage Score
126%
Bean
143%
Kidney bean

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 is lower in Sugar?
Bean
Bean is lower in Sugar (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 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

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 to 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.