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Beans vs. Kumquat — In-Depth Nutrition Comparison

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How are beans and kumquat different?

  • Beans have more copper, phosphorus, zinc, vitamin B1, selenium, and vitamin B6; however, kumquat is richer in vitamin C and iron.
  • Kumquat covers your daily need for vitamin C, 45% more than beans.
  • Kumquat has a higher glycemic index. The glycemic index of kumquat is 67, while the glycemic index of beans is 33.

Beans, baked, canned, no salt added and Kumquats, raw types were used in this article.

Infographic

Beans vs Kumquat 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.
Beans
7
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 14% 19% 16% 32% 32% 4.6% 8.1% 1.3% 18% 0%
Contains more MagnesiumMagnesium +60%
Contains more PotassiumPotassium +59.1%
Contains more CopperCopper +116.8%
Contains more ZincZinc +723.5%
Contains more PhosphorusPhosphorus +447.4%
Contains less SodiumSodium -90%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +24%
Contains more IronIron +196.6%

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
5
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 146% 5% 3% 0% 9.3% 21% 8% 12% 8.3% 0% 0% 13% 4.6%
Contains more Vitamin B1Vitamin B1 +305.4%
Contains more Vitamin B6Vitamin B6 +261.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +41.2%
Contains more CholineCholine +266.7%
Contains more Vitamin CVitamin C +1316.1%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B2Vitamin B2 +50%
~equal in Vitamin E ~0.15mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.429mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Kumquat DV% diff.
Vitamin C 3.1mg 43.9mg 45%
Copper 0.206mg 0.095mg 12%
Phosphorus 104mg 19mg 12%
Zinc 1.4mg 0.17mg 11%
Vitamin B1 0.15mg 0.037mg 9%
Selenium 4.5µg 0µg 8%
Iron 0.29mg 0.86mg 7%
Vitamin B6 0.13mg 0.036mg 7%
Manganese 0.135mg 6%
Protein 4.8g 1.88g 6%
Choline 30.8mg 8.4mg 4%
Vitamin B5 0.208mg 4%
Fiber 5.5g 6.5g 4%
Potassium 296mg 186mg 3%
Magnesium 32mg 20mg 3%
Folate 24µg 17µg 2%
Vitamin B2 0.06mg 0.09mg 2%
Calories 105kcal 71kcal 2%
Carbs 20.49g 15.9g 2%
Calcium 50mg 62mg 1%
Fats 0.4g 0.86g 1%
Vitamin K 0.8µg 0µg 1%
Vitamin A 5µg 15µg 1%
Net carbs 14.99g 9.4g N/A
Sugar 7.78g 9.36g N/A
Sodium 1mg 10mg 0%
Vitamin E 0.15mg 0.15mg 0%
Vitamin B3 0.43mg 0.429mg 0%
Saturated fat 0.103g 0.103g 0%
Monounsaturated fat 0.035g 0.154g 0%
Polyunsaturated fat 0.172g 0.171g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
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 ProteinProtein +155.3%
Contains more CarbsCarbs +28.9%
Contains more OtherOther +235.3%
Contains more FatsFats +115%
Contains more WaterWater +11.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
24% 36% 40%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.171 g
Contains more Mono. FatMonounsaturated fat +340%
~equal in Saturated fat ~0.103g
~equal in Polyunsaturated fat ~0.171g

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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. 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.