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  6. Kidney beans raw vs. Carambola

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

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What are the differences between kidney beans raw and carambola?

  • Kidney beans raw is higher in iron, folate, copper, fiber, phosphorus, vitamin B1, manganese, potassium, and magnesium, yet carambola is higher in vitamin C.
  • Kidney beans raw's daily need coverage for iron is 102% more.
  • Kidney beans raw has 38 times more vitamin B1 than carambola. While kidney beans raw has 0.529mg of vitamin B1, carambola has only 0.014mg.
  • The glycemic index of kidney beans raw is lower.

We used Beans, kidney, all types, mature seeds, raw and Carambola, (starfruit), raw types in this article.

Infographic

Kidney beans raw vs Carambola 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 7.1% 0.9% 12% 3% 46% 3.3% 5.1% 0.26% 4.8% 3.3%
Contains more MagnesiumMagnesium +1300%
Contains more CalciumCalcium +4666.7%
Contains more PotassiumPotassium +957.1%
Contains more IronIron +10150%
Contains more CopperCopper +599.3%
Contains more ZincZinc +2225%
Contains more PhosphorusPhosphorus +3291.7%
Contains more ManganeseManganese +2659.5%
Contains more SeleniumSelenium +433.3%
Contains less SodiumSodium -91.7%

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%
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 115% 1% 3% 0% 3.5% 3.7% 6.9% 23% 3.9% 0% 0% 9% 4.1%
Contains more Vitamin EVitamin E +46.7%
Contains more Vitamin B1Vitamin B1 +3678.6%
Contains more Vitamin B2Vitamin B2 +1268.8%
Contains more Vitamin B3Vitamin B3 +461.3%
Contains more Vitamin B5Vitamin B5 +99.5%
Contains more Vitamin B6Vitamin B6 +2235.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3183.3%
Contains more Vitamin CVitamin C +664.4%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Carambola DV% diff.
Iron 8.2mg 0.08mg 102%
Folate 394µg 12µg 96%
Copper 0.958mg 0.137mg 91%
Fiber 24.9g 2.8g 88%
Phosphorus 407mg 12mg 56%
Protein 23.58g 1.04g 45%
Vitamin B1 0.529mg 0.014mg 43%
Manganese 1.021mg 0.037mg 43%
Potassium 1406mg 133mg 37%
Vitamin C 4.5mg 34.4mg 33%
Magnesium 140mg 10mg 31%
Vitamin B6 0.397mg 0.017mg 29%
Zinc 2.79mg 0.12mg 24%
Carbs 60.01g 6.73g 18%
Vitamin K 19µg 0µg 16%
Vitamin B2 0.219mg 0.016mg 16%
Calories 333kcal 31kcal 15%
Calcium 143mg 3mg 14%
Vitamin B3 2.06mg 0.367mg 11%
Vitamin B5 0.78mg 0.391mg 8%
Selenium 3.2µg 0.6µg 5%
Polyunsaturated fat 0.457g 0.184g 2%
Sodium 24mg 2mg 1%
Fats 0.83g 0.33g 1%
Choline 7.6mg 1%
Net carbs 35.11g 3.93g N/A
Sugar 2.23g 3.98g N/A
Vitamin E 0.22mg 0.15mg 0%
Vitamin A 0µg 3µg 0%
Saturated fat 0.12g 0.019g 0%
Monounsaturated fat 0.064g 0.03g 0%
Tryptophan 0.279mg 0.008mg 0%
Threonine 0.992mg 0.044mg 0%
Isoleucine 1.041mg 0.044mg 0%
Leucine 1.882mg 0.077mg 0%
Lysine 1.618mg 0.077mg 0%
Methionine 0.355mg 0.021mg 0%
Phenylalanine 1.275mg 0.037mg 0%
Valine 1.233mg 0.05mg 0%
Histidine 0.656mg 0.008mg 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
7% 91%
Protein: 1.04 g
Fats: 0.33 g
Carbs: 6.73 g
Water: 91.38 g
Other: 0.52 g
Contains more ProteinProtein +2167.3%
Contains more FatsFats +151.5%
Contains more CarbsCarbs +791.7%
Contains more OtherOther +636.5%
Contains more WaterWater +677.7%

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
8% 13% 79%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.184 g
Contains more Mono. FatMonounsaturated fat +113.3%
Contains more Poly. FatPolyunsaturated fat +148.4%
Contains less Sat. FatSaturated fat -84.2%

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. Carambola - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171715/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.