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  6. Kidney beans raw vs. Green beans

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

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Significant differences between kidney beans raw and green beans

  • The amount of copper, iron, folate, fiber, phosphorus, vitamin B1, potassium, manganese, magnesium, and vitamin B6 in kidney beans raw is higher than in green beans.
  • Kidney beans raw covers your daily copper needs 100% more than green beans.
  • Green beans have 14 times less phosphorus than kidney beans raw. Kidney beans raw has 407mg of phosphorus, while green beans have 29mg.

Specific food types used in this comparison are Beans, kidney, all types, mature seeds, raw and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Kidney beans raw vs Green 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +677.8%
Contains more CalciumCalcium +225%
Contains more PotassiumPotassium +863%
Contains more IronIron +1161.5%
Contains more CopperCopper +1580.7%
Contains more ZincZinc +1016%
Contains more PhosphorusPhosphorus +1303.4%
Contains more ManganeseManganese +258.2%
Contains more SeleniumSelenium +1500%
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%
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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin B1Vitamin B1 +614.9%
Contains more Vitamin B2Vitamin B2 +125.8%
Contains more Vitamin B3Vitamin B3 +235.5%
Contains more Vitamin B5Vitamin B5 +954.1%
Contains more Vitamin B6Vitamin B6 +608.9%
Contains more FolateFolate +1093.9%
Contains more Vitamin CVitamin C +115.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +109.1%
Contains more Vitamin KVitamin K +152.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Green beans DV% diff.
Copper 0.958mg 0.057mg 100%
Iron 8.2mg 0.65mg 94%
Folate 394µg 33µg 90%
Fiber 24.9g 3.2g 87%
Phosphorus 407mg 29mg 54%
Protein 23.58g 1.89g 43%
Vitamin B1 0.529mg 0.074mg 38%
Potassium 1406mg 146mg 37%
Manganese 1.021mg 0.285mg 32%
Magnesium 140mg 18mg 29%
Vitamin B6 0.397mg 0.056mg 26%
Vitamin K 19µg 47.9µg 24%
Zinc 2.79mg 0.25mg 23%
Carbs 60.01g 7.88g 17%
Calories 333kcal 35kcal 15%
Vitamin B5 0.78mg 0.074mg 14%
Calcium 143mg 44mg 10%
Vitamin B2 0.219mg 0.097mg 9%
Vitamin B3 2.06mg 0.614mg 9%
Vitamin C 4.5mg 9.7mg 6%
Selenium 3.2µg 0.2µg 5%
Vitamin A 0µg 32µg 4%
Choline 16.9mg 3%
Vitamin E 0.22mg 0.46mg 2%
Polyunsaturated fat 0.457g 0.145g 2%
Sodium 24mg 1mg 1%
Fats 0.83g 0.28g 1%
Net carbs 35.11g 4.68g N/A
Sugar 2.23g 3.63g N/A
Saturated fat 0.12g 0.064g 0%
Monounsaturated fat 0.064g 0.011g 0%
Tryptophan 0.279mg 0.02mg 0%
Threonine 0.992mg 0.082mg 0%
Isoleucine 1.041mg 0.069mg 0%
Leucine 1.882mg 0.116mg 0%
Lysine 1.618mg 0.091mg 0%
Methionine 0.355mg 0.023mg 0%
Phenylalanine 1.275mg 0.069mg 0%
Valine 1.233mg 0.093mg 0%
Histidine 0.656mg 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +1147.6%
Contains more FatsFats +196.4%
Contains more CarbsCarbs +661.5%
Contains more OtherOther +424.7%
Contains more WaterWater +659.3%

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +481.8%
Contains more Poly. FatPolyunsaturated fat +215.2%
Contains less Sat. FatSaturated fat -46.7%

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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.