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  6. Kidney beans raw vs. Bean raw

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

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How are kidney beans raw and bean raw different?

  • Kidney beans raw is higher in iron, fiber, vitamin K, copper, and vitamin B3; however, bean raw is richer in selenium, folate, vitamin B1, magnesium, and vitamin B6.
  • Daily need coverage for selenium for bean raw is 45% higher.
  • Kidney beans raw contains 3 times more vitamin K than bean raw. While kidney beans raw contains 19µg of vitamin K, bean raw contains only 5.6µg.
  • Kidney beans raw has a lower glycemic index (22) than bean raw (33).

Beans, kidney, all types, mature seeds, raw and Beans, pinto, mature seeds, raw are the varieties used in this article.

Infographic

Kidney beans raw vs Bean raw infographic
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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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more CalciumCalcium +26.5%
Contains more IronIron +61.7%
Contains more ZincZinc +22.4%
Contains more MagnesiumMagnesium +25.7%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +12.4%
Contains more SeleniumSelenium +771.9%
~equal in Potassium ~1393mg
~equal in Copper ~0.893mg
~equal in Phosphorus ~411mg

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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin B3Vitamin B3 +75.5%
Contains more Vitamin KVitamin K +239.3%
Contains more Vitamin CVitamin C +40%
Contains more Vitamin B1Vitamin B1 +34.8%
Contains more Vitamin B6Vitamin B6 +19.4%
Contains more FolateFolate +33.2%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.21mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.212mg
~equal in Vitamin B5 ~0.785mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Bean raw DV% diff.
Selenium 3.2µg 27.9µg 45%
Iron 8.2mg 5.07mg 39%
Fiber 24.9g 15.5g 38%
Folate 394µg 525µg 33%
Vitamin B1 0.529mg 0.713mg 15%
Starch 34.17g 14%
Choline 66.2mg 12%
Vitamin K 19µg 5.6µg 11%
Magnesium 140mg 176mg 9%
Copper 0.958mg 0.893mg 7%
Vitamin B6 0.397mg 0.474mg 6%
Vitamin B3 2.06mg 1.174mg 6%
Manganese 1.021mg 1.148mg 6%
Zinc 2.79mg 2.28mg 5%
Protein 23.58g 21.42g 4%
Calcium 143mg 113mg 3%
Vitamin C 4.5mg 6.3mg 2%
Saturated fat 0.12g 0.235g 1%
Vitamin B2 0.219mg 0.212mg 1%
Calories 333kcal 347kcal 1%
Sodium 24mg 12mg 1%
Phosphorus 407mg 411mg 1%
Carbs 60.01g 62.55g 1%
Fats 0.83g 1.23g 1%
Net carbs 35.11g 47.05g N/A
Potassium 1406mg 1393mg 0%
Sugar 2.23g 2.11g N/A
Vitamin E 0.22mg 0.21mg 0%
Vitamin B5 0.78mg 0.785mg 0%
Monounsaturated fat 0.064g 0.229g 0%
Polyunsaturated fat 0.457g 0.407g 0%
Tryptophan 0.279mg 0.237mg 0%
Threonine 0.992mg 0.81mg 0%
Isoleucine 1.041mg 0.871mg 0%
Leucine 1.882mg 1.558mg 0%
Lysine 1.618mg 1.356mg 0%
Methionine 0.355mg 0.259mg 0%
Phenylalanine 1.275mg 1.095mg 0%
Valine 1.233mg 0.998mg 0%
Histidine 0.656mg 0.556mg 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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +48.2%
~equal in Protein ~21.42g
~equal in Carbs ~62.55g
~equal in Water ~11.33g
~equal in Other ~3.47g

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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -48.9%
Contains more Poly. FatPolyunsaturated fat +12.3%
Contains more Mono. FatMonounsaturated fat +257.8%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.