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  6. Kidney beans raw vs. Blackberry

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

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How are Kidney beans raw and Blackberry different?

  • Kidney beans raw has more Iron, Folate, Copper, Fiber, Phosphorus, Vitamin B1, Potassium, Magnesium, Vitamin B6, and Zinc than Blackberry.
  • Daily need coverage for Iron from Kidney beans raw is 95% higher.
  • Kidney beans raw contains 26 times more Vitamin B1 than Blackberry. While Kidney beans raw contains 0.529mg of Vitamin B1, Blackberry contains only 0.02mg.

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

Infographic

Kidney beans raw vs Blackberry 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.
Kidney beans raw
Kidney beans raw
9
:
1
Blackberry
Blackberry
Contains more Calcium +393.1%
Contains more Iron +1222.6%
Contains more Magnesium +600%
Contains more Phosphorus +1750%
Contains more Potassium +767.9%
Contains more Zinc +426.4%
Contains more Copper +480.6%
Contains more Manganese +58%
Contains more Selenium +700%
Contains less Sodium -95.8%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Blackberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 15% 10% 15% 1% 15% 56% 85% 3%
Contains more Calcium +393.1%
Contains more Iron +1222.6%
Contains more Magnesium +600%
Contains more Phosphorus +1750%
Contains more Potassium +767.9%
Contains more Zinc +426.4%
Contains more Copper +480.6%
Contains more Manganese +58%
Contains more Selenium +700%
Contains less Sodium -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.
Kidney beans raw
Kidney beans raw
6
:
4
Blackberry
Blackberry
Contains more Vitamin B1 +2545%
Contains more Vitamin B2 +742.3%
Contains more Vitamin B3 +218.9%
Contains more Vitamin B5 +182.6%
Contains more Vitamin B6 +1223.3%
Contains more Folate +1476%
Contains more Vitamin A +∞%
Contains more Vitamin E +431.8%
Contains more Vitamin C +366.7%
Equal in Vitamin K - 19.8
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Blackberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 50%
Contains more Vitamin B1 +2545%
Contains more Vitamin B2 +742.3%
Contains more Vitamin B3 +218.9%
Contains more Vitamin B5 +182.6%
Contains more Vitamin B6 +1223.3%
Contains more Folate +1476%
Contains more Vitamin A +∞%
Contains more Vitamin E +431.8%
Contains more Vitamin C +366.7%
Equal in Vitamin K - 19.8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
4
:
1
Blackberry
Blackberry
Contains more Protein +1596.4%
Contains more Fats +69.4%
Contains more Carbs +524.5%
Contains more Other +963.9%
Contains more Water +650.2%
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Blackberry
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more Protein +1596.4%
Contains more Fats +69.4%
Contains more Carbs +524.5%
Contains more Other +963.9%
Contains more Water +650.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
2
:
1
Blackberry
Blackberry
Contains more Monounsaturated Fat +36.2%
Contains more Polyunsaturated fat +63.2%
Contains less Saturated Fat -88.3%
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Blackberry
4% 14% 82%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g
Contains more Monounsaturated Fat +36.2%
Contains more Polyunsaturated fat +63.2%
Contains less Saturated Fat -88.3%

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

All nutrients comparison - raw data values

Nutrient Kidney beans raw Blackberry Opinion
Net carbs 35.11g 4.31g Kidney beans raw
Protein 23.58g 1.39g Kidney beans raw
Fats 0.83g 0.49g Kidney beans raw
Carbs 60.01g 9.61g Kidney beans raw
Calories 333kcal 43kcal Kidney beans raw
Fructose 2.4g Blackberry
Sugar 2.23g 4.88g Kidney beans raw
Fiber 24.9g 5.3g Kidney beans raw
Calcium 143mg 29mg Kidney beans raw
Iron 8.2mg 0.62mg Kidney beans raw
Magnesium 140mg 20mg Kidney beans raw
Phosphorus 407mg 22mg Kidney beans raw
Potassium 1406mg 162mg Kidney beans raw
Sodium 24mg 1mg Blackberry
Zinc 2.79mg 0.53mg Kidney beans raw
Copper 0.958mg 0.165mg Kidney beans raw
Manganese 1.021mg 0.646mg Kidney beans raw
Selenium 3.2µg 0.4µg Kidney beans raw
Vitamin A 0IU 214IU Blackberry
Vitamin A RAE 0µg 11µg Blackberry
Vitamin E 0.22mg 1.17mg Blackberry
Vitamin C 4.5mg 21mg Blackberry
Vitamin B1 0.529mg 0.02mg Kidney beans raw
Vitamin B2 0.219mg 0.026mg Kidney beans raw
Vitamin B3 2.06mg 0.646mg Kidney beans raw
Vitamin B5 0.78mg 0.276mg Kidney beans raw
Vitamin B6 0.397mg 0.03mg Kidney beans raw
Folate 394µg 25µg Kidney beans raw
Vitamin K 19µg 19.8µg Blackberry
Tryptophan 0.279mg Kidney beans raw
Threonine 0.992mg Kidney beans raw
Isoleucine 1.041mg Kidney beans raw
Leucine 1.882mg Kidney beans raw
Lysine 1.618mg Kidney beans raw
Methionine 0.355mg Kidney beans raw
Phenylalanine 1.275mg Kidney beans raw
Valine 1.233mg Kidney beans raw
Histidine 0.656mg Kidney beans raw
Saturated Fat 0.12g 0.014g Blackberry
Monounsaturated Fat 0.064g 0.047g Kidney beans raw
Polyunsaturated fat 0.457g 0.28g Kidney beans raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Blackberry
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
60%
Kidney beans raw
18%
Blackberry
Minerals Daily Need Coverage Score
130%
Kidney beans raw
23%
Blackberry

Comparison summary

Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 2.65g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.106g)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $0.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.