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  6. Kidney beans raw vs. Beans

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

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What are the main differences between kidney beans raw and beans?

  • Kidney beans raw has more iron, folate, copper, fiber, phosphorus, potassium, vitamin B1, magnesium, vitamin B6, and vitamin K than beans.
  • Kidney beans raw's daily need coverage for iron is 99% higher.
  • Beans have 24 times less vitamin K than kidney beans raw. Kidney beans raw has 19µg of vitamin K, while beans have 0.8µg.
  • Beans have a higher glycemic index (33) than kidney beans raw (22).

We used Beans, kidney, all types, mature seeds, raw and Beans, baked, canned, no salt added types in this comparison.

Infographic

Kidney beans raw vs Beans 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%
Beans
Beans
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +337.5%
Contains more CalciumCalcium +186%
Contains more PotassiumPotassium +375%
Contains more IronIron +2727.6%
Contains more CopperCopper +365%
Contains more ZincZinc +99.3%
Contains more PhosphorusPhosphorus +291.3%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -95.8%
Contains more SeleniumSelenium +40.6%

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%
Beans
Beans
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin CVitamin C +45.2%
Contains more Vitamin EVitamin E +46.7%
Contains more Vitamin B1Vitamin B1 +252.7%
Contains more Vitamin B2Vitamin B2 +265%
Contains more Vitamin B3Vitamin B3 +379.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +205.4%
Contains more Vitamin KVitamin K +2275%
Contains more FolateFolate +1541.7%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Beans DV% diff.
Iron 8.2mg 0.29mg 99%
Folate 394µg 24µg 93%
Copper 0.958mg 0.206mg 84%
Fiber 24.9g 5.5g 78%
Manganese 1.021mg 44%
Phosphorus 407mg 104mg 43%
Protein 23.58g 4.8g 38%
Potassium 1406mg 296mg 33%
Vitamin B1 0.529mg 0.15mg 32%
Magnesium 140mg 32mg 26%
Vitamin B6 0.397mg 0.13mg 21%
Vitamin B5 0.78mg 16%
Vitamin K 19µg 0.8µg 15%
Carbs 60.01g 20.49g 13%
Zinc 2.79mg 1.4mg 13%
Vitamin B2 0.219mg 0.06mg 12%
Calories 333kcal 105kcal 11%
Vitamin B3 2.06mg 0.43mg 10%
Calcium 143mg 50mg 9%
Choline 30.8mg 6%
Polyunsaturated fat 0.457g 0.172g 2%
Selenium 3.2µg 4.5µg 2%
Vitamin C 4.5mg 3.1mg 2%
Sodium 24mg 1mg 1%
Fats 0.83g 0.4g 1%
Vitamin A 0µg 5µg 1%
Net carbs 35.11g 14.99g N/A
Sugar 2.23g 7.78g N/A
Vitamin E 0.22mg 0.15mg 0%
Saturated fat 0.12g 0.103g 0%
Monounsaturated fat 0.064g 0.035g 0%
Tryptophan 0.279mg 0%
Threonine 0.992mg 0%
Isoleucine 1.041mg 0%
Leucine 1.882mg 0%
Lysine 1.618mg 0%
Methionine 0.355mg 0%
Phenylalanine 1.275mg 0%
Valine 1.233mg 0%
Histidine 0.656mg 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
Beans
Beans
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +391.3%
Contains more FatsFats +107.5%
Contains more CarbsCarbs +192.9%
Contains more OtherOther +124%
Contains more WaterWater +517.9%

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
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +82.9%
Contains more Poly. FatPolyunsaturated fat +165.7%
Contains less Sat. FatSaturated fat -14.2%

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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.