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  6. Beans vs. Kidney beans raw

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

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What are the main differences between beans and kidney beans raw?

  • Kidney beans raw has more iron, folate, copper, fiber, phosphorus, potassium, vitamin B1, magnesium, vitamin B6, and vitamin K than beans.
  • Kidney beans raw's daily need coverage for iron is 99% higher.
  • Beans have a higher glycemic index (33) than kidney beans raw (22).

We used Beans, baked, canned, no salt added and Beans, kidney, all types, mature seeds, raw types in this comparison.

Infographic

Beans 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.
Beans
Beans
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains less SodiumSodium -95.8%
Contains more SeleniumSelenium +40.6%
Contains more MagnesiumMagnesium +337.5%
Contains more CalciumCalcium +186%
Contains more PotassiumPotassium +375%
Contains more IronIron +2727.6%
Contains more CopperCopper +365%
Contains more ZincZinc +99.3%
Contains more PhosphorusPhosphorus +291.3%

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.
Beans
Beans
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +45.2%
Contains more Vitamin EVitamin E +46.7%
Contains more Vitamin B1Vitamin B1 +252.7%
Contains more Vitamin B2Vitamin B2 +265%
Contains more Vitamin B3Vitamin B3 +379.1%
Contains more Vitamin B6Vitamin B6 +205.4%
Contains more Vitamin KVitamin K +2275%
Contains more FolateFolate +1541.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Kidney beans raw DV% diff.
Iron 0.29mg 8.2mg 99%
Folate 24µg 394µg 93%
Copper 0.206mg 0.958mg 84%
Fiber 5.5g 24.9g 78%
Manganese 1.021mg 44%
Phosphorus 104mg 407mg 43%
Protein 4.8g 23.58g 38%
Potassium 296mg 1406mg 33%
Vitamin B1 0.15mg 0.529mg 32%
Magnesium 32mg 140mg 26%
Vitamin B6 0.13mg 0.397mg 21%
Vitamin B5 0.78mg 16%
Vitamin K 0.8µg 19µg 15%
Carbs 20.49g 60.01g 13%
Zinc 1.4mg 2.79mg 13%
Vitamin B2 0.06mg 0.219mg 12%
Calories 105kcal 333kcal 11%
Vitamin B3 0.43mg 2.06mg 10%
Calcium 50mg 143mg 9%
Choline 30.8mg 6%
Polyunsaturated fat 0.172g 0.457g 2%
Selenium 4.5µg 3.2µg 2%
Vitamin C 3.1mg 4.5mg 2%
Sodium 1mg 24mg 1%
Fats 0.4g 0.83g 1%
Vitamin A 5µg 0µg 1%
Net carbs 14.99g 35.11g N/A
Sugar 7.78g 2.23g N/A
Vitamin E 0.15mg 0.22mg 0%
Saturated fat 0.103g 0.12g 0%
Monounsaturated fat 0.035g 0.064g 0%
Tryptophan 0.279mg 0%
Threonine 0.992mg 0%
Isoleucine 1.041mg 0%
Leucine 1.882mg 0%
Lysine 1.618mg 0%
Methionine 0.355mg 0%
Phenylalanine 1.275mg 0%
Valine 1.233mg 0%
Histidine 0.656mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
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 WaterWater +517.9%
Contains more ProteinProtein +391.3%
Contains more FatsFats +107.5%
Contains more CarbsCarbs +192.9%
Contains more OtherOther +124%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains less Sat. FatSaturated fat -14.2%
Contains more Mono. FatMonounsaturated fat +82.9%
Contains more Poly. FatPolyunsaturated fat +165.7%

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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.