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  6. Kidney beans raw vs. Baked beans

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

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Important differences between kidney beans raw and baked beans

  • Baked beans have less copper, folate, iron, fiber, phosphorus, manganese, vitamin B1, potassium, vitamin B6, and magnesium.
  • Kidney beans raw's daily need coverage for copper is 89% more.
  • Kidney beans raw has 8 times more folate than baked beans. Kidney beans raw has 394µg of folate, while baked beans have 48µg.
  • Baked beans have a higher glycemic index than kidney beans raw.

The food varieties used in the comparison are Beans, kidney, all types, mature seeds, raw and Beans, baked, home prepared.

Infographic

Kidney beans raw vs Baked 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more MagnesiumMagnesium +225.6%
Contains more CalciumCalcium +134.4%
Contains more PotassiumPotassium +292.7%
Contains more IronIron +312.1%
Contains more CopperCopper +502.5%
Contains more ZincZinc +282.2%
Contains more PhosphorusPhosphorus +273.4%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +300.4%
Contains more SeleniumSelenium +78.1%

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin CVitamin C +309.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +289%
Contains more Vitamin B2Vitamin B2 +346.9%
Contains more Vitamin B3Vitamin B3 +404.9%
Contains more Vitamin B5Vitamin B5 +403.2%
Contains more Vitamin B6Vitamin B6 +341.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +720.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Baked beans DV% diff.
Copper 0.958mg 0.159mg 89%
Folate 394µg 48µg 87%
Fiber 24.9g 5.5g 78%
Iron 8.2mg 1.99mg 78%
Phosphorus 407mg 109mg 43%
Protein 23.58g 5.54g 36%
Manganese 1.021mg 0.255mg 33%
Vitamin B1 0.529mg 0.136mg 33%
Potassium 1406mg 358mg 31%
Vitamin B6 0.397mg 0.09mg 24%
Magnesium 140mg 43mg 23%
Zinc 2.79mg 0.73mg 19%
Sodium 24mg 422mg 17%
Vitamin K 19µg 16%
Vitamin B5 0.78mg 0.155mg 13%
Carbs 60.01g 21.63g 13%
Vitamin B2 0.219mg 0.049mg 13%
Vitamin B3 2.06mg 0.408mg 10%
Calories 333kcal 155kcal 9%
Calcium 143mg 61mg 8%
Saturated fat 0.12g 1.948g 8%
Fats 0.83g 5.15g 7%
Monounsaturated fat 0.064g 2.133g 5%
Selenium 3.2µg 5.7µg 5%
Vitamin C 4.5mg 1.1mg 4%
Cholesterol 0mg 5mg 2%
Polyunsaturated fat 0.457g 0.74g 2%
Vitamin E 0.22mg 1%
Net carbs 35.11g 16.13g N/A
Sugar 2.23g N/A
Tryptophan 0.279mg 0.067mg 0%
Threonine 0.992mg 0.228mg 0%
Isoleucine 1.041mg 0.242mg 0%
Leucine 1.882mg 0.428mg 0%
Lysine 1.618mg 0.379mg 0%
Methionine 0.355mg 0.086mg 0%
Phenylalanine 1.275mg 0.287mg 0%
Valine 1.233mg 0.282mg 0%
Histidine 0.656mg 0.153mg 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
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more ProteinProtein +325.6%
Contains more CarbsCarbs +177.4%
Contains more OtherOther +52.6%
Contains more FatsFats +520.5%
Contains more WaterWater +454.6%

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
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -93.8%
Contains more Mono. FatMonounsaturated fat +3232.8%
Contains more Poly. FatPolyunsaturated fat +61.9%

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.