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

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Differences between kidney beans raw and caper

  • Caper contains less folate, fiber, iron, copper, phosphorus, vitamin B1, manganese, potassium, and vitamin B6 than kidney beans raw.
  • Caper's daily need coverage for sodium is 101% higher.
  • Caper contains 41 times less phosphorus than kidney beans raw. Kidney beans raw contains 407mg of phosphorus, while caper contains 10mg.
  • The amount of sodium in kidney beans raw is lower.

The food types used in this comparison are Beans, kidney, all types, mature seeds, raw and Capers, canned.

Infographic

Kidney beans raw vs Caper 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%
Caper
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 12% 3.5% 63% 125% 8.7% 4.3% 306% 10% 6.5%
Contains more MagnesiumMagnesium +324.2%
Contains more CalciumCalcium +257.5%
Contains more PotassiumPotassium +3415%
Contains more IronIron +391%
Contains more CopperCopper +156.1%
Contains more ZincZinc +771.9%
Contains more PhosphorusPhosphorus +3970%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +1209%
Contains more SeleniumSelenium +166.7%

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%
Caper
4
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 14% 2.3% 18% 0% 4.5% 32% 12% 1.6% 5.3% 0% 62% 17% 3.5%
Contains more Vitamin B1Vitamin B1 +2838.9%
Contains more Vitamin B2Vitamin B2 +57.6%
Contains more Vitamin B3Vitamin B3 +216%
Contains more Vitamin B5Vitamin B5 +2788.9%
Contains more Vitamin B6Vitamin B6 +1626.1%
Contains more FolateFolate +1613%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin KVitamin K +29.5%
~equal in Vitamin C ~4.3mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Caper
3
2% 5% 84% 8%
Protein: 2.36 g
Fats: 0.86 g
Carbs: 4.89 g
Water: 83.85 g
Other: 8.04 g
Contains more ProteinProtein +899.2%
Contains more CarbsCarbs +1127.2%
Contains more WaterWater +613.6%
Contains more OtherOther +109.9%
~equal in Fats ~0.86g

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
Caper
0
39% 11% 51%
Saturated fat: Sat. Fat 0.233 g
Monounsaturated fat: Mono. Fat 0.063 g
Polyunsaturated fat: Poly. Fat 0.304 g
Contains less Sat. FatSaturated fat -48.5%
Contains more Poly. FatPolyunsaturated fat +50.3%
~equal in Monounsaturated fat ~0.063g

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 Caper
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kidney beans raw Caper DV% diff.
Sodium 24mg 2348mg 101%
Folate 394µg 23µg 93%
Fiber 24.9g 3.2g 87%
Iron 8.2mg 1.67mg 82%
Copper 0.958mg 0.374mg 65%
Phosphorus 407mg 10mg 57%
Vitamin B1 0.529mg 0.018mg 43%
Protein 23.58g 2.36g 42%
Manganese 1.021mg 0.078mg 41%
Potassium 1406mg 40mg 40%
Vitamin B6 0.397mg 0.023mg 29%
Magnesium 140mg 33mg 25%
Zinc 2.79mg 0.32mg 22%
Carbs 60.01g 4.89g 18%
Calories 333kcal 23kcal 16%
Vitamin B5 0.78mg 0.027mg 15%
Calcium 143mg 40mg 10%
Vitamin B3 2.06mg 0.652mg 9%
Vitamin B2 0.219mg 0.139mg 6%
Vitamin K 19µg 24.6µg 5%
Vitamin E 0.22mg 0.88mg 4%
Selenium 3.2µg 1.2µg 4%
Saturated fat 0.12g 0.233g 1%
Polyunsaturated fat 0.457g 0.304g 1%
Choline 6.5mg 1%
Vitamin A 0µg 7µg 1%
Fats 0.83g 0.86g 0%
Vitamin C 4.5mg 4.3mg 0%
Net carbs 35.11g 1.69g N/A
Sugar 2.23g 0.41g N/A
Monounsaturated fat 0.064g 0.063g 0%
Tryptophan 0.279mg 0%
Threonine 0.992mg 0%
Isoleucine 1.041mg 0%
Leucine 1.882mg 0%
Lysine 1.618mg 0%
Methionine 0.355mg 0%
Phenylalanine 1.275mg 0%
Valine 1.233mg 0%
Histidine 0.656mg 0%
Omega-3 - DPA 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Caper
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
56%
Kidney beans raw
13%
Caper
Minerals Daily Need Coverage Score
130%
Kidney beans raw
56%
Caper

Comparison summary

Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 2324mg)
Which food is lower in Saturated fat?
Kidney beans raw
Kidney beans raw is lower in Saturated fat (difference - 0.113g)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is lower in Sugar?
Caper
Caper is lower in Sugar (difference - 1.82g)
Which food is lower in glycemic index?
Caper
Caper is lower in glycemic index (difference - 22)
Which food is cheaper?
Caper
Caper is cheaper (difference - $1.2)
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. Caper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172238/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.