Kidney beans raw vs. Wheat Bread — In-Depth Nutrition Comparison
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Important differences between kidney beans raw and wheat Bread
- Kidney beans raw has more copper, fiber, folate, iron, potassium, phosphorus, and magnesium; however, wheat Bread has more selenium and vitamin B3.
- Kidney beans raw's daily need coverage for copper is 84% more.
- Kidney beans raw has 6 times more potassium than wheat Bread. Kidney beans raw has 1406mg of potassium, while wheat Bread has 223mg.
- Kidney beans raw is lower in sodium.
- Wheat Bread has a higher glycemic index than kidney beans raw.
The food varieties used in the comparison are Beans, kidney, all types, mature seeds, raw and Bread, wheat, toasted.
Infographic
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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 MagnesiumMagnesium | +137.3% |
| Contains more PotassiumPotassium | +530.5% |
| Contains more IronIron | +100.5% |
| Contains more CopperCopper | +383.8% |
| Contains more ZincZinc | +89.8% |
| Contains more PhosphorusPhosphorus | +116.5% |
| Contains less SodiumSodium | -96% |
| Contains more CalciumCalcium | +15.4% |
| Contains more ManganeseManganese | +34.9% |
| Contains more SeleniumSelenium | +943.8% |
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.
| Contains more Vitamin CVitamin C | +2150% |
| Contains more Vitamin B1Vitamin B1 | +20.5% |
| Contains more Vitamin B5Vitamin B5 | +71.1% |
| Contains more Vitamin B6Vitamin B6 | +159.5% |
| Contains more Vitamin KVitamin K | +233.3% |
| Contains more FolateFolate | +358.1% |
| Contains more Vitamin B2Vitamin B2 | +74.4% |
| Contains more Vitamin B3Vitamin B3 | +203.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.58 g
Fats:
0.83 g
Carbs:
60.01 g
Water:
11.75 g
Other:
3.83 g
Protein:
12.96 g
Fats:
4.27 g
Carbs:
55.77 g
Water:
24.23 g
Other:
2.77 g
| Contains more ProteinProtein | +81.9% |
| Contains more OtherOther | +38.3% |
| Contains more FatsFats | +414.5% |
| Contains more WaterWater | +106.2% |
~equal in
Carbs
~55.77g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.457 g
Saturated fat:
Sat. Fat
0.989 g
Monounsaturated fat:
Mono. Fat
1.019 g
Polyunsaturated fat:
Poly. Fat
1.72 g
| Contains less Sat. FatSaturated fat | -87.9% |
| Contains more Mono. FatMonounsaturated fat | +1492.2% |
| Contains more Poly. FatPolyunsaturated fat | +276.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.958mg | 0.198mg | 84% |
| Fiber | 24.9g | 4.7g | 81% |
| Folate | 394µg | 86µg | 77% |
| Selenium | 3.2µg | 33.4µg | 55% |
| Iron | 8.2mg | 4.09mg | 51% |
| Potassium | 1406mg | 223mg | 35% |
| Phosphorus | 407mg | 188mg | 31% |
| Vitamin B3 | 2.06mg | 6.25mg | 26% |
| Sodium | 24mg | 601mg | 25% |
| Protein | 23.58g | 12.96g | 21% |
| Vitamin B6 | 0.397mg | 0.153mg | 19% |
| Magnesium | 140mg | 59mg | 19% |
| Manganese | 1.021mg | 1.377mg | 15% |
| Vitamin B2 | 0.219mg | 0.382mg | 13% |
| Zinc | 2.79mg | 1.47mg | 12% |
| Vitamin K | 19µg | 5.7µg | 11% |
| Vitamin B1 | 0.529mg | 0.439mg | 8% |
| Polyunsaturated fat | 0.457g | 1.72g | 8% |
| Vitamin B5 | 0.78mg | 0.456mg | 6% |
| Vitamin C | 4.5mg | 0.2mg | 5% |
| Fats | 0.83g | 4.27g | 5% |
| Saturated fat | 0.12g | 0.989g | 4% |
| Choline | 22.1mg | 4% | |
| Calcium | 143mg | 165mg | 2% |
| Monounsaturated fat | 0.064g | 1.019g | 2% |
| Calories | 333kcal | 313kcal | 1% |
| Carbs | 60.01g | 55.77g | 1% |
| Net carbs | 35.11g | 51.07g | N/A |
| Sugar | 2.23g | 6.42g | N/A |
| Vitamin E | 0.22mg | 0.24mg | 0% |
| Tryptophan | 0.279mg | 0.092mg | 0% |
| Threonine | 0.992mg | 0.299mg | 0% |
| Isoleucine | 1.041mg | 0.258mg | 0% |
| Leucine | 1.882mg | 0.461mg | 0% |
| Lysine | 1.618mg | 0.215mg | 0% |
| Methionine | 0.355mg | 0.105mg | 0% |
| Phenylalanine | 1.275mg | 0.315mg | 0% |
| Valine | 1.233mg | 0.31mg | 0% |
| Histidine | 0.656mg | 0.15mg | 0% |
| Omega-3 - ALA | 0.161g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
36%
Minerals Daily Need Coverage Score
130%
89%
Comparison summary
Which food is cheaper?
Wheat Bread is cheaper (difference - $0.9)
Which food is lower in Sugar?
Kidney beans raw is lower in Sugar (difference - 4.19g)
Which food contains less Sodium?
Kidney beans raw contains less Sodium (difference - 577mg)
Which food is lower in Saturated fat?
Kidney beans raw is lower in Saturated fat (difference - 0.869g)
Which food is lower in glycemic index?
Kidney beans raw is lower in glycemic index (difference - 38)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.