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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 from 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.

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
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.
Contains more Calcium +26.5%
Contains more Iron +61.7%
Contains more Zinc +22.4%
Contains more Magnesium +25.7%
Contains less Sodium -50%
Contains more Manganese +12.4%
Contains more Selenium +771.9%
Equal in Phosphorus - 411
Equal in Potassium - 1393
Equal in Copper - 0.893
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Contains more Calcium +26.5%
Contains more Iron +61.7%
Contains more Zinc +22.4%
Contains more Magnesium +25.7%
Contains less Sodium -50%
Contains more Manganese +12.4%
Contains more Selenium +771.9%
Equal in Phosphorus - 411
Equal in Potassium - 1393
Equal in Copper - 0.893

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.
:
Contains more Vitamin B3 +75.5%
Contains more Vitamin K +239.3%
Contains more Vitamin C +40%
Contains more Vitamin B1 +34.8%
Contains more Vitamin B6 +19.4%
Contains more Folate +33.2%
Equal in Vitamin E - 0.21
Equal in Vitamin B2 - 0.212
Equal in Vitamin B5 - 0.785
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 0% 48%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 37% 14%
Contains more Vitamin B3 +75.5%
Contains more Vitamin K +239.3%
Contains more Vitamin C +40%
Contains more Vitamin B1 +34.8%
Contains more Vitamin B6 +19.4%
Contains more Folate +33.2%
Equal in Vitamin E - 0.21
Equal in Vitamin B2 - 0.212
Equal in Vitamin B5 - 0.785

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +10.1%
Contains more Other +10.4%
Contains more Fats +48.2%
Equal in Protein - 21.42
Equal in Carbs - 62.55
Equal in Water - 11.33
Equal in Other - 3.47
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 Protein +10.1%
Contains more Other +10.4%
Contains more Fats +48.2%
Equal in Protein - 21.42
Equal in Carbs - 62.55
Equal in Water - 11.33
Equal in Other - 3.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -48.9%
Contains more Polyunsaturated fat +12.3%
Contains more Monounsaturated Fat +257.8%
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Contains less Saturated Fat -48.9%
Contains more Polyunsaturated fat +12.3%
Contains more Monounsaturated Fat +257.8%

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 Bean raw
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kidney beans raw Bean raw Opinion
Net carbs 35.11g 47.05g Bean raw
Protein 23.58g 21.42g Kidney beans raw
Fats 0.83g 1.23g Bean raw
Carbs 60.01g 62.55g Bean raw
Calories 333kcal 347kcal Bean raw
Starch 34.17g Bean raw
Sugar 2.23g 2.11g Bean raw
Fiber 24.9g 15.5g Kidney beans raw
Calcium 143mg 113mg Kidney beans raw
Iron 8.2mg 5.07mg Kidney beans raw
Magnesium 140mg 176mg Bean raw
Phosphorus 407mg 411mg Bean raw
Potassium 1406mg 1393mg Kidney beans raw
Sodium 24mg 12mg Bean raw
Zinc 2.79mg 2.28mg Kidney beans raw
Copper 0.958mg 0.893mg Kidney beans raw
Manganese 1.021mg 1.148mg Bean raw
Selenium 3.2µg 27.9µg Bean raw
Vitamin E 0.22mg 0.21mg Kidney beans raw
Vitamin C 4.5mg 6.3mg Bean raw
Vitamin B1 0.529mg 0.713mg Bean raw
Vitamin B2 0.219mg 0.212mg Kidney beans raw
Vitamin B3 2.06mg 1.174mg Kidney beans raw
Vitamin B5 0.78mg 0.785mg Bean raw
Vitamin B6 0.397mg 0.474mg Bean raw
Folate 394µg 525µg Bean raw
Choline 66.2mg Bean raw
Vitamin K 19µg 5.6µg Kidney beans raw
Tryptophan 0.279mg 0.237mg Kidney beans raw
Threonine 0.992mg 0.81mg Kidney beans raw
Isoleucine 1.041mg 0.871mg Kidney beans raw
Leucine 1.882mg 1.558mg Kidney beans raw
Lysine 1.618mg 1.356mg Kidney beans raw
Methionine 0.355mg 0.259mg Kidney beans raw
Phenylalanine 1.275mg 1.095mg Kidney beans raw
Valine 1.233mg 0.998mg Kidney beans raw
Histidine 0.656mg 0.556mg Kidney beans raw
Saturated Fat 0.12g 0.235g Kidney beans raw
Monounsaturated Fat 0.064g 0.229g Bean raw
Polyunsaturated fat 0.457g 0.407g Kidney beans raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Bean raw
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
56%
Kidney beans raw
67%
Bean raw
Minerals Daily Need Coverage Score
130%
Kidney beans raw
131%
Bean raw

Comparison summary

Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 0.115g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 11)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $0.3)
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 12mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.