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  6. Kidney beans raw vs. Apple

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

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Significant differences between kidney beans raw and apples

  • The amount of copper, iron, folate, fiber, phosphorus, manganese, vitamin B1, potassium, magnesium, and vitamin B6 in kidney beans raw is higher than in apples.
  • Kidney beans raw covers your daily copper needs 103% more than apples.
  • Apples have 131 times less folate than kidney beans raw. Kidney beans raw has 394µg of folate, while apples have 3µg.
  • Apples have a higher glycemic index. The glycemic index of apples is 36, while the glycemic index of kidney beans raw is 22.

Specific food types used in this comparison are Beans, kidney, all types, mature seeds, raw and Apples, raw, with skin.

Infographic

Kidney beans raw vs Apple 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Apple
Apple
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Contains more MagnesiumMagnesium +2700%
Contains more CalciumCalcium +2283.3%
Contains more PotassiumPotassium +1214%
Contains more IronIron +6733.3%
Contains more CopperCopper +3448.1%
Contains more ZincZinc +6875%
Contains more PhosphorusPhosphorus +3600%
Contains more ManganeseManganese +2817.1%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -95.8%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Apple
Apple
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 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
Contains more Vitamin EVitamin E +22.2%
Contains more Vitamin B1Vitamin B1 +3011.8%
Contains more Vitamin B2Vitamin B2 +742.3%
Contains more Vitamin B3Vitamin B3 +2163.7%
Contains more Vitamin B5Vitamin B5 +1178.7%
Contains more Vitamin B6Vitamin B6 +868.3%
Contains more Vitamin KVitamin K +763.6%
Contains more FolateFolate +13033.3%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin C ~4.6mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Apple DV% diff.
Copper 0.958mg 0.027mg 103%
Iron 8.2mg 0.12mg 101%
Folate 394µg 3µg 98%
Fiber 24.9g 2.4g 90%
Phosphorus 407mg 11mg 57%
Protein 23.58g 0.26g 47%
Vitamin B1 0.529mg 0.017mg 43%
Manganese 1.021mg 0.035mg 43%
Potassium 1406mg 107mg 38%
Magnesium 140mg 5mg 32%
Vitamin B6 0.397mg 0.041mg 27%
Zinc 2.79mg 0.04mg 25%
Carbs 60.01g 13.81g 15%
Vitamin B2 0.219mg 0.026mg 15%
Vitamin K 19µg 2.2µg 14%
Vitamin B5 0.78mg 0.061mg 14%
Calories 333kcal 52kcal 14%
Calcium 143mg 6mg 14%
Vitamin B3 2.06mg 0.091mg 12%
Fructose 5.9g 7%
Selenium 3.2µg 0µg 6%
Polyunsaturated fat 0.457g 0.051g 3%
Sodium 24mg 1mg 1%
Fats 0.83g 0.17g 1%
Choline 3.4mg 1%
Vitamin C 4.5mg 4.6mg 0%
Net carbs 35.11g 11.41g N/A
Sugar 2.23g 10.39g N/A
Starch 0.05g 0%
Vitamin A 0µg 3µg 0%
Vitamin E 0.22mg 0.18mg 0%
Saturated fat 0.12g 0.028g 0%
Monounsaturated fat 0.064g 0.007g 0%
Tryptophan 0.279mg 0.001mg 0%
Threonine 0.992mg 0.006mg 0%
Isoleucine 1.041mg 0.006mg 0%
Leucine 1.882mg 0.013mg 0%
Lysine 1.618mg 0.012mg 0%
Methionine 0.355mg 0.001mg 0%
Phenylalanine 1.275mg 0.006mg 0%
Valine 1.233mg 0.012mg 0%
Histidine 0.656mg 0.005mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Apple
Apple
1
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more ProteinProtein +8969.2%
Contains more FatsFats +388.2%
Contains more CarbsCarbs +334.5%
Contains more OtherOther +1815%
Contains more WaterWater +628.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Apple
Apple
1
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
Contains more Mono. FatMonounsaturated fat +814.3%
Contains more Poly. FatPolyunsaturated fat +796.1%
Contains less Sat. FatSaturated fat -76.7%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/nutrients
  2. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.