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  6. Kidney beans raw vs. Bagel

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

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A recap on differences between Kidney beans raw and Bagel

  • Kidney beans raw is higher in Copper, Fiber, Folate, Iron, Phosphorus, Potassium, Magnesium, and Vitamin B6, yet Bagel is higher in Selenium.
  • Kidney beans raw covers your daily Copper needs 87% more than Bagel.
  • Kidney beans raw contains 9 times more Potassium than Bagel. While Kidney beans raw contains 1406mg of Potassium, Bagel contains only 165mg.
  • The amount of Sodium in Kidney beans raw is lower.

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

Infographic

Kidney beans raw vs Bagel 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.
Kidney beans raw
Kidney beans raw
8
:
2
Bagel
Bagel
Contains more Calcium +615%
Contains more Iron +197.1%
Contains more Magnesium +174.5%
Contains more Phosphorus +186.6%
Contains more Potassium +752.1%
Contains less Sodium -94.5%
Contains more Zinc +153.6%
Contains more Copper +447.4%
Contains more Manganese +40.1%
Contains more Selenium +796.9%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Bagel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 104% 37% 61% 15% 58% 30% 59% 187% 157%
Contains more Calcium +615%
Contains more Iron +197.1%
Contains more Magnesium +174.5%
Contains more Phosphorus +186.6%
Contains more Potassium +752.1%
Contains less Sodium -94.5%
Contains more Zinc +153.6%
Contains more Copper +447.4%
Contains more Manganese +40.1%
Contains more Selenium +796.9%

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.
Kidney beans raw
Kidney beans raw
7
:
2
Bagel
Bagel
Contains more Vitamin C +∞%
Contains more Vitamin B1 +31.3%
Contains more Vitamin B5 +108%
Contains more Vitamin B6 +170.1%
Contains more Folate +418.4%
Contains more Vitamin K +1166.7%
Contains more Vitamin E +45.5%
Contains more Vitamin B3 +63.6%
Equal in Vitamin B2 - 0.209
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Bagel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 0% 101% 49% 64% 23% 34% 57% 0% 4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +31.3%
Contains more Vitamin B5 +108%
Contains more Vitamin B6 +170.1%
Contains more Folate +418.4%
Contains more Vitamin K +1166.7%
Contains more Vitamin E +45.5%
Contains more Vitamin B3 +63.6%
Equal in Vitamin B2 - 0.209

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
3
:
2
Bagel
Bagel
Contains more Protein +131.2%
Contains more Carbs +22.7%
Contains more Other +109.3%
Contains more Fats +84.3%
Contains more Water +219.6%
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Bagel
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 g
Contains more Protein +131.2%
Contains more Carbs +22.7%
Contains more Other +109.3%
Contains more Fats +84.3%
Contains more Water +219.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
0
:
3
Bagel
Bagel
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +353.1%
Contains more Polyunsaturated fat +104.8%
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Bagel
24% 76%
Saturated Fat: 0 g
Monounsaturated Fat: 0.29 g
Polyunsaturated fat: 0.936 g
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +353.1%
Contains more Polyunsaturated fat +104.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kidney beans raw Bagel Opinion
Net carbs 35.11g 44.79g Bagel
Protein 23.58g 10.2g Kidney beans raw
Fats 0.83g 1.53g Bagel
Carbs 60.01g 48.89g Kidney beans raw
Calories 333kcal 250kcal Kidney beans raw
Sugar 2.23g 6.12g Kidney beans raw
Fiber 24.9g 4.1g Kidney beans raw
Calcium 143mg 20mg Kidney beans raw
Iron 8.2mg 2.76mg Kidney beans raw
Magnesium 140mg 51mg Kidney beans raw
Phosphorus 407mg 142mg Kidney beans raw
Potassium 1406mg 165mg Kidney beans raw
Sodium 24mg 439mg Kidney beans raw
Zinc 2.79mg 1.1mg Kidney beans raw
Copper 0.958mg 0.175mg Kidney beans raw
Manganese 1.021mg 1.43mg Bagel
Selenium 3.2µg 28.7µg Bagel
Vitamin E 0.22mg 0.32mg Bagel
Vitamin C 4.5mg 0mg Kidney beans raw
Vitamin B1 0.529mg 0.403mg Kidney beans raw
Vitamin B2 0.219mg 0.209mg Kidney beans raw
Vitamin B3 2.06mg 3.37mg Bagel
Vitamin B5 0.78mg 0.375mg Kidney beans raw
Vitamin B6 0.397mg 0.147mg Kidney beans raw
Folate 394µg 76µg Kidney beans raw
Vitamin K 19µg 1.5µg Kidney beans raw
Tryptophan 0.279mg Kidney beans raw
Threonine 0.992mg Kidney beans raw
Isoleucine 1.041mg Kidney beans raw
Leucine 1.882mg Kidney beans raw
Lysine 1.618mg Kidney beans raw
Methionine 0.355mg Kidney beans raw
Phenylalanine 1.275mg Kidney beans raw
Valine 1.233mg Kidney beans raw
Histidine 0.656mg Kidney beans raw
Saturated Fat 0.12g 0g Bagel
Monounsaturated Fat 0.064g 0.29g Bagel
Polyunsaturated fat 0.457g 0.936g Bagel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Bagel
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
60%
Kidney beans raw
28%
Bagel
Minerals Daily Need Coverage Score
130%
Kidney beans raw
71%
Bagel

Comparison summary

Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 3.89g)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 415mg)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 47)
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?
Bagel
Bagel is lower in Saturated Fat (difference - 0.12g)
Which food is cheaper?
Bagel
Bagel 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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/nutrients
  2. Bagel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167533/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.