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  6. Kidney beans raw vs. Banana

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

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What are the differences between kidney beans raw and bananas?

  • Kidney beans raw is richer than bananas in iron, copper, folate, fiber, phosphorus, vitamin B1, manganese, potassium, magnesium, and zinc.
  • Kidney beans raw's daily need coverage for iron is 99% more.
  • Kidney beans raw has 20 times more folate than bananas. While kidney beans raw has 394µg of folate, bananas have only 20µg.
  • The glycemic index of kidney beans raw is lower.

We used Beans, kidney, all types, mature seeds, raw and Bananas, raw types in this article.

Infographic

Kidney beans raw vs Banana 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%
Banana
Banana
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
Contains more MagnesiumMagnesium +418.5%
Contains more CalciumCalcium +2760%
Contains more PotassiumPotassium +292.7%
Contains more IronIron +3053.8%
Contains more CopperCopper +1128.2%
Contains more ZincZinc +1760%
Contains more PhosphorusPhosphorus +1750%
Contains more ManganeseManganese +278.1%
Contains more SeleniumSelenium +220%
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%
Banana
Banana
3
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 29% 1% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
Contains more Vitamin EVitamin E +120%
Contains more Vitamin B1Vitamin B1 +1606.5%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +209.8%
Contains more Vitamin B5Vitamin B5 +133.5%
Contains more Vitamin KVitamin K +3700%
Contains more FolateFolate +1870%
Contains more Vitamin CVitamin C +93.3%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.367mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Banana DV% diff.
Iron 8.2mg 0.26mg 99%
Copper 0.958mg 0.078mg 98%
Folate 394µg 20µg 94%
Fiber 24.9g 2.6g 89%
Phosphorus 407mg 22mg 55%
Protein 23.58g 1.09g 45%
Vitamin B1 0.529mg 0.031mg 42%
Manganese 1.021mg 0.27mg 33%
Potassium 1406mg 358mg 31%
Magnesium 140mg 27mg 27%
Zinc 2.79mg 0.15mg 24%
Vitamin K 19µg 0.5µg 15%
Calcium 143mg 5mg 14%
Calories 333kcal 89kcal 12%
Carbs 60.01g 22.84g 12%
Vitamin B2 0.219mg 0.073mg 11%
Vitamin B3 2.06mg 0.665mg 9%
Vitamin B5 0.78mg 0.334mg 9%
Fructose 4.85g 6%
Vitamin C 4.5mg 8.7mg 5%
Selenium 3.2µg 1µg 4%
Polyunsaturated fat 0.457g 0.073g 3%
Vitamin B6 0.397mg 0.367mg 2%
Starch 5.38g 2%
Choline 9.8mg 2%
Sodium 24mg 1mg 1%
Vitamin E 0.22mg 0.1mg 1%
Fats 0.83g 0.33g 1%
Net carbs 35.11g 20.24g N/A
Sugar 2.23g 12.23g N/A
Vitamin A 0µg 3µg 0%
Saturated fat 0.12g 0.112g 0%
Monounsaturated fat 0.064g 0.032g 0%
Tryptophan 0.279mg 0.009mg 0%
Threonine 0.992mg 0.028mg 0%
Isoleucine 1.041mg 0.028mg 0%
Leucine 1.882mg 0.068mg 0%
Lysine 1.618mg 0.05mg 0%
Methionine 0.355mg 0.008mg 0%
Phenylalanine 1.275mg 0.049mg 0%
Valine 1.233mg 0.047mg 0%
Histidine 0.656mg 0.077mg 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
Banana
Banana
1
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more ProteinProtein +2063.3%
Contains more FatsFats +151.5%
Contains more CarbsCarbs +162.7%
Contains more OtherOther +361.4%
Contains more WaterWater +537.5%

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
Banana
Banana
1
52% 15% 34%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 g
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +526%
~equal in Saturated fat ~0.112g

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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.