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  6. Beans, baked, canned, plain or vegetarian vs. Kidney beans raw

Beans, baked, canned, plain or vegetarian vs. Kidney beans raw — In-Depth Nutrition Comparison

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Summary of differences between beans, baked, canned, plain or vegetarian and kidney beans raw

  • Beans, baked, canned, plain or vegetarian has less folate, copper, iron, fiber, phosphorus, manganese, vitamin B1, potassium, magnesium, and vitamin B6 than kidney beans raw.
  • Kidney beans raw covers your daily need for folate, 96% more than beans, baked, canned, plain or vegetarian.

These are the specific foods used in this comparison Beans, baked, canned, plain or vegetarian and Beans, kidney, all types, mature seeds, raw.

Infographic

Beans, baked, canned, plain or vegetarian 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 10% 20% 45% 48% 62% 32% 45% 14% 27%
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 more SeleniumSelenium +56.3%
Contains more MagnesiumMagnesium +418.5%
Contains more CalciumCalcium +320.6%
Contains more PotassiumPotassium +527.7%
Contains more IronIron +589.1%
Contains more CopperCopper +560.7%
Contains more ZincZinc +22.4%
Contains more PhosphorusPhosphorus +450%
Contains less SodiumSodium -93%
Contains more ManganeseManganese +836.7%

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.
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 0% 1.7% 3% 0% 24% 9% 8% 13% 19% 0% 2% 9% 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 +∞%
Contains more Vitamin EVitamin E +46.7%
Contains more Vitamin B1Vitamin B1 +451%
Contains more Vitamin B2Vitamin B2 +461.5%
Contains more Vitamin B3Vitamin B3 +381.3%
Contains more Vitamin B5Vitamin B5 +261.1%
Contains more Vitamin B6Vitamin B6 +372.6%
Contains more Vitamin KVitamin K +2275%
Contains more FolateFolate +3183.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 21% 72% 2%
Protein: 4.75 g
Fats: 0.37 g
Carbs: 21.14 g
Water: 72 g
Other: 1.74 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 +512.8%
Contains more ProteinProtein +396.4%
Contains more FatsFats +124.3%
Contains more CarbsCarbs +183.9%
Contains more OtherOther +120.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 33% 42%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.095 g
Polyunsaturated fat: Poly. Fat 0.121 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 -40.8%
Contains more Mono. FatMonounsaturated fat +48.4%
Contains more Poly. FatPolyunsaturated fat +277.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beans, baked, canned, plain or vegetarian Kidney beans raw
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Beans, baked, canned, plain or vegetarian Kidney beans raw DV% diff.
Folate 12µg 394µg 96%
Copper 0.145mg 0.958mg 90%
Iron 1.19mg 8.2mg 88%
Fiber 4.1g 24.9g 83%
Phosphorus 74mg 407mg 48%
Manganese 0.109mg 1.021mg 40%
Protein 4.75g 23.58g 38%
Vitamin B1 0.096mg 0.529mg 36%
Potassium 224mg 1406mg 35%
Magnesium 27mg 140mg 27%
Vitamin B6 0.084mg 0.397mg 24%
Vitamin K 0.8µg 19µg 15%
Vitamin B2 0.039mg 0.219mg 14%
Sodium 343mg 24mg 14%
Carbs 21.14g 60.01g 13%
Calories 94kcal 333kcal 12%
Vitamin B5 0.216mg 0.78mg 11%
Calcium 34mg 143mg 11%
Vitamin B3 0.428mg 2.06mg 10%
Choline 31.5mg 6%
Zinc 2.28mg 2.79mg 5%
Vitamin C 0mg 4.5mg 5%
Starch 7.38g 3%
Selenium 5µg 3.2µg 3%
Polyunsaturated fat 0.121g 0.457g 2%
Fructose 1.56g 2%
Fats 0.37g 0.83g 1%
Vitamin A 5µg 0µg 1%
Net carbs 17.04g 35.11g N/A
Sugar 7.96g 2.23g N/A
Vitamin E 0.15mg 0.22mg 0%
Saturated fat 0.071g 0.12g 0%
Monounsaturated fat 0.095g 0.064g 0%
Tryptophan 0.051mg 0.279mg 0%
Threonine 0.149mg 0.992mg 0%
Isoleucine 0.226mg 1.041mg 0%
Leucine 0.405mg 1.882mg 0%
Lysine 0.298mg 1.618mg 0%
Methionine 0.047mg 0.355mg 0%
Phenylalanine 0.267mg 1.275mg 0%
Valine 0.26mg 1.233mg 0%
Histidine 0.132mg 0.656mg 0%
Omega-3 - ALA 0.051g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beans, baked, canned, plain or vegetarian Kidney beans raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
8%
Beans, baked, canned, plain or vegetarian
56%
Kidney beans raw
Minerals Daily Need Coverage Score
32%
Beans, baked, canned, plain or vegetarian
130%
Kidney beans raw

Comparison summary

Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 5.73g)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 319mg)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
Which food is lower in Saturated fat?
Beans, baked, canned, plain or vegetarian
Beans, baked, canned, plain or vegetarian is lower in Saturated fat (difference - 0.049g)
Which food is lower in glycemic index?
Beans, baked, canned, plain or vegetarian
Beans, baked, canned, plain or vegetarian is lower in glycemic index (difference - 22)
Which food is cheaper?
Beans, baked, canned, plain or vegetarian
Beans, baked, canned, plain or vegetarian is cheaper (difference - $1.2)
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. Beans, baked, canned, plain or vegetarian - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175182/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.