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  6. Kidney beans raw vs. Beef broiled

Kidney beans raw vs. Beef broiled — In-Depth Nutrition Comparison

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A recap on differences between kidney beans raw and beef broiled

  • Kidney beans raw is higher in fiber, copper, folate, iron, manganese, vitamin B1, and potassium, yet beef broiled is higher in vitamin B12, selenium, and zinc.
  • Beef broiled covers your daily vitamin B12 needs 110% more than kidney beans raw.
  • The glycemic index of beef broiled is lower.

Food varieties used in this article are Beans, kidney, all types, mature seeds, raw and Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled.

Infographic

Kidney beans raw vs Beef broiled 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 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
Contains more MagnesiumMagnesium +566.7%
Contains more CalciumCalcium +694.4%
Contains more PotassiumPotassium +342.1%
Contains more IronIron +215.4%
Contains more CopperCopper +1027.1%
Contains more PhosphorusPhosphorus +105.6%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +8408.3%
Contains more ZincZinc +126.2%
Contains more SeleniumSelenium +571.9%

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 0% 1% 2.4% 0% 12% 41% 101% 39% 88% 330% 3% 6.8% 45%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +83.3%
Contains more Vitamin B1Vitamin B1 +1050%
Contains more Vitamin B2Vitamin B2 +24.4%
Contains more Vitamin B5Vitamin B5 +18.5%
Contains more Vitamin KVitamin K +1483.3%
Contains more FolateFolate +4277.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +161.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.382mg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Beef broiled DV% diff.
Vitamin B12 0µg 2.64µg 110%
Fiber 24.9g 0g 100%
Copper 0.958mg 0.085mg 97%
Folate 394µg 9µg 96%
Iron 8.2mg 2.6mg 70%
Manganese 1.021mg 0.012mg 44%
Vitamin B1 0.529mg 0.046mg 40%
Selenium 3.2µg 21.5µg 33%
Zinc 2.79mg 6.31mg 32%
Potassium 1406mg 318mg 32%
Phosphorus 407mg 198mg 30%
Cholesterol 0mg 88mg 29%
Magnesium 140mg 21mg 28%
Saturated fat 0.12g 5.895g 26%
Fats 0.83g 15.41g 22%
Vitamin B3 2.06mg 5.378mg 21%
Carbs 60.01g 0g 20%
Monounsaturated fat 0.064g 6.668g 17%
Choline 82.4mg 15%
Vitamin K 19µg 1.2µg 15%
Calcium 143mg 18mg 13%
Protein 23.58g 25.93g 5%
Vitamin C 4.5mg 0mg 5%
Calories 333kcal 250kcal 4%
Vitamin B2 0.219mg 0.176mg 3%
Vitamin B5 0.78mg 0.658mg 2%
Sodium 24mg 72mg 2%
Vitamin B6 0.397mg 0.382mg 1%
Vitamin E 0.22mg 0.12mg 1%
Net carbs 35.11g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 2.23g 0g N/A
Vitamin A 0µg 3µg 0%
Trans fat 0g 0.572g N/A
Polyunsaturated fat 0.457g 0.484g 0%
Tryptophan 0.279mg 0.094mg 0%
Threonine 0.992mg 0.72mg 0%
Isoleucine 1.041mg 0.822mg 0%
Leucine 1.882mg 1.45mg 0%
Lysine 1.618mg 1.54mg 0%
Methionine 0.355mg 0.478mg 0%
Phenylalanine 1.275mg 0.725mg 0%
Valine 1.233mg 0.914mg 0%
Histidine 0.656mg 0.604mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.044g N/A
Omega-3 - DPA 0.016g N/A
Omega-6 - Gamma-linoleic acid 0.012g N/A

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
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +463.2%
Contains more FatsFats +1756.6%
Contains more WaterWater +393.4%
~equal in Protein ~25.93g

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
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +10318.8%
~equal in Polyunsaturated fat ~0.484g

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. Beef broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.