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  6. Kidney beans raw vs. Avocado

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

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The main differences between kidney beans raw and avocadoes

  • Kidney beans raw is richer than avocadoes in iron, copper, folate, fiber, phosphorus, vitamin B1, manganese, potassium, magnesium, and zinc.
  • Daily need coverage for iron for kidney beans raw is 96% higher.
  • Kidney beans raw contains 8 times more vitamin B1 than avocadoes. Kidney beans raw contains 0.529mg of vitamin B1, while avocadoes contain 0.067mg.
  • Kidney beans raw has a lower glycemic index than avocadoes.

Food types used in this article are Beans, kidney, all types, mature seeds, raw and Avocados, raw, all commercial varieties.

Infographic

Kidney beans raw vs Avocado 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more MagnesiumMagnesium +382.8%
Contains more CalciumCalcium +1091.7%
Contains more PotassiumPotassium +189.9%
Contains more IronIron +1390.9%
Contains more CopperCopper +404.2%
Contains more ZincZinc +335.9%
Contains more PhosphorusPhosphorus +682.7%
Contains more ManganeseManganese +619%
Contains more SeleniumSelenium +700%
Contains less SodiumSodium -70.8%

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%
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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin B1Vitamin B1 +689.6%
Contains more Vitamin B2Vitamin B2 +68.5%
Contains more Vitamin B3Vitamin B3 +18.5%
Contains more Vitamin B6Vitamin B6 +54.5%
Contains more FolateFolate +386.4%
Contains more Vitamin CVitamin C +122.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +840.9%
Contains more Vitamin B5Vitamin B5 +78.1%
Contains more Vitamin KVitamin K +10.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Avocado DV% diff.
Iron 8.2mg 0.55mg 96%
Copper 0.958mg 0.19mg 85%
Folate 394µg 81µg 78%
Fiber 24.9g 6.7g 73%
Phosphorus 407mg 52mg 51%
Protein 23.58g 2g 43%
Vitamin B1 0.529mg 0.067mg 39%
Manganese 1.021mg 0.142mg 38%
Potassium 1406mg 485mg 27%
Magnesium 140mg 29mg 26%
Monounsaturated fat 0.064g 9.799g 24%
Fats 0.83g 14.66g 21%
Zinc 2.79mg 0.64mg 20%
Carbs 60.01g 8.53g 17%
Calcium 143mg 12mg 13%
Vitamin E 0.22mg 2.07mg 12%
Vitamin B5 0.78mg 1.389mg 12%
Vitamin B6 0.397mg 0.257mg 11%
Calories 333kcal 160kcal 9%
Polyunsaturated fat 0.457g 1.816g 9%
Saturated fat 0.12g 2.126g 9%
Vitamin B2 0.219mg 0.13mg 7%
Vitamin C 4.5mg 10mg 6%
Selenium 3.2µg 0.4µg 5%
Choline 14.2mg 3%
Vitamin B3 2.06mg 1.738mg 2%
Vitamin K 19µg 21µg 2%
Vitamin A 0µg 7µg 1%
Sodium 24mg 7mg 1%
Net carbs 35.11g 1.83g N/A
Sugar 2.23g 0.66g N/A
Starch 0.11g 0%
Tryptophan 0.279mg 0.025mg 0%
Threonine 0.992mg 0.073mg 0%
Isoleucine 1.041mg 0.084mg 0%
Leucine 1.882mg 0.143mg 0%
Lysine 1.618mg 0.132mg 0%
Methionine 0.355mg 0.038mg 0%
Phenylalanine 1.275mg 0.097mg 0%
Valine 1.233mg 0.107mg 0%
Histidine 0.656mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +1079%
Contains more CarbsCarbs +603.5%
Contains more OtherOther +142.4%
Contains more FatsFats +1666.3%
Contains more WaterWater +523.2%

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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -94.4%
Contains more Mono. FatMonounsaturated fat +15210.9%
Contains more Poly. FatPolyunsaturated fat +297.4%

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.