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  6. Kidney beans raw vs. Brussels sprouts

Kidney beans raw vs. Brussels sprouts — In-Depth Nutrition Comparison

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A recap on differences between kidney beans raw and Brussels sprouts

  • Kidney beans raw is higher in copper, iron, fiber, folate, phosphorus, vitamin B1, potassium, and manganese, yet Brussels sprouts are higher in vitamin K and vitamin C.
  • Brussels sprouts cover your daily vitamin K needs 132% more than kidney beans raw.
  • Kidney beans raw contains 14 times more copper than Brussels sprouts. While kidney beans raw contains 0.958mg of copper, Brussels sprouts contain only 0.07mg.

Food varieties used in this article are Beans, kidney, all types, mature seeds, raw and Brussels sprouts, raw.

Infographic

Kidney beans raw vs Brussels sprouts 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 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more MagnesiumMagnesium +508.7%
Contains more CalciumCalcium +240.5%
Contains more PotassiumPotassium +261.4%
Contains more IronIron +485.7%
Contains more CopperCopper +1268.6%
Contains more ZincZinc +564.3%
Contains more PhosphorusPhosphorus +489.9%
Contains more ManganeseManganese +203%
Contains more SeleniumSelenium +100%
~equal in Sodium ~25mg

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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin B1Vitamin B1 +280.6%
Contains more Vitamin B2Vitamin B2 +143.3%
Contains more Vitamin B3Vitamin B3 +176.5%
Contains more Vitamin B5Vitamin B5 +152.4%
Contains more Vitamin B6Vitamin B6 +81.3%
Contains more FolateFolate +545.9%
Contains more Vitamin CVitamin C +1788.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin KVitamin K +831.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Brussels sprouts DV% diff.
Polyunsaturated fat 0.457g 153g 1017%
Vitamin K 19µg 177µg 132%
Copper 0.958mg 0.07mg 99%
Vitamin C 4.5mg 85mg 89%
Iron 8.2mg 1.4mg 85%
Fiber 24.9g 3.8g 84%
Folate 394µg 61µg 83%
Phosphorus 407mg 69mg 48%
Protein 23.58g 3.38g 40%
Vitamin B1 0.529mg 0.139mg 33%
Manganese 1.021mg 0.337mg 30%
Potassium 1406mg 389mg 30%
Magnesium 140mg 23mg 28%
Zinc 2.79mg 0.42mg 22%
Carbs 60.01g 8.95g 17%
Calories 333kcal 43kcal 15%
Vitamin B6 0.397mg 0.219mg 14%
Vitamin B2 0.219mg 0.09mg 10%
Calcium 143mg 42mg 10%
Vitamin B5 0.78mg 0.309mg 9%
Vitamin B3 2.06mg 0.745mg 8%
Vitamin A 0µg 38µg 4%
Vitamin E 0.22mg 0.88mg 4%
Choline 19.1mg 3%
Selenium 3.2µg 1.6µg 3%
Fats 0.83g 0.3g 1%
Fructose 0.93g 1%
Net carbs 35.11g 5.15g N/A
Sugar 2.23g 2.2g N/A
Sodium 24mg 25mg 0%
Saturated fat 0.12g 0.062g 0%
Monounsaturated fat 0.064g 0.023g 0%
Tryptophan 0.279mg 0.037mg 0%
Threonine 0.992mg 0.12mg 0%
Isoleucine 1.041mg 0.132mg 0%
Leucine 1.882mg 0.152mg 0%
Lysine 1.618mg 0.154mg 0%
Methionine 0.355mg 0.032mg 0%
Phenylalanine 1.275mg 0.098mg 0%
Valine 1.233mg 0.155mg 0%
Histidine 0.656mg 0.076mg 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
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more ProteinProtein +597.6%
Contains more FatsFats +176.7%
Contains more CarbsCarbs +570.5%
Contains more OtherOther +179.6%
Contains more WaterWater +631.9%

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
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains more Mono. FatMonounsaturated fat +178.3%
Contains less Sat. FatSaturated fat -48.3%
Contains more Poly. FatPolyunsaturated fat +33379.2%

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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.