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  6. Kidney beans raw vs. Cream cheese

Kidney beans raw vs. Cream cheese — In-Depth Nutrition Comparison

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The main differences between kidney beans raw and cream cheese

  • Kidney beans raw is richer than cream cheese in copper, iron, fiber, folate, manganese, phosphorus, vitamin B1, and potassium.
  • Daily need coverage for copper for kidney beans raw is 104% higher.
  • Kidney beans raw contains less saturated fat.
  • Cream cheese has a lower glycemic index than kidney beans raw.

Food types used in this article are Beans, kidney, all types, mature seeds, raw and Cheese, cream.

Infographic

Kidney beans raw vs Cream cheese 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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +1455.6%
Contains more CalciumCalcium +47.4%
Contains more PotassiumPotassium +965.2%
Contains more IronIron +7354.5%
Contains more CopperCopper +5222.2%
Contains more ZincZinc +458%
Contains more PhosphorusPhosphorus +280.4%
Contains less SodiumSodium -92.4%
Contains more ManganeseManganese +9181.8%
Contains more SeleniumSelenium +168.8%

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.
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 0% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2200%
Contains more Vitamin B3Vitamin B3 +2163.7%
Contains more Vitamin B5Vitamin B5 +50.9%
Contains more Vitamin B6Vitamin B6 +608.9%
Contains more Vitamin KVitamin K +804.8%
Contains more FolateFolate +4277.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +290.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.23mg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Cream cheese DV% diff.
Copper 0.958mg 0.018mg 104%
Iron 8.2mg 0.11mg 101%
Fiber 24.9g 0g 100%
Folate 394µg 9µg 96%
Saturated fat 0.12g 20.213g 91%
Fats 0.83g 34.44g 52%
Manganese 1.021mg 0.011mg 44%
Phosphorus 407mg 107mg 43%
Vitamin B1 0.529mg 0.023mg 42%
Potassium 1406mg 132mg 37%
Protein 23.58g 6.15g 35%
Vitamin A 0µg 308µg 34%
Cholesterol 0mg 101mg 34%
Magnesium 140mg 9mg 31%
Vitamin B6 0.397mg 0.056mg 26%
Monounsaturated fat 0.064g 8.907g 22%
Zinc 2.79mg 0.5mg 21%
Carbs 60.01g 5.52g 18%
Vitamin K 19µg 2.1µg 14%
Sodium 24mg 314mg 13%
Vitamin B3 2.06mg 0.091mg 12%
Selenium 3.2µg 8.6µg 10%
Vitamin B12 0µg 0.22µg 9%
Polyunsaturated fat 0.457g 1.483g 7%
Calcium 143mg 97mg 5%
Choline 27.2mg 5%
Vitamin C 4.5mg 0mg 5%
Vitamin B5 0.78mg 0.517mg 5%
Vitamin E 0.22mg 0.86mg 4%
Calories 333kcal 350kcal 1%
Vitamin B2 0.219mg 0.23mg 1%
Net carbs 35.11g 5.52g N/A
Sugar 2.23g 3.76g N/A
Starch 0.35g 0%
Tryptophan 0.279mg 0.069mg 0%
Threonine 0.992mg 0.233mg 0%
Isoleucine 1.041mg 0.324mg 0%
Leucine 1.882mg 0.657mg 0%
Lysine 1.618mg 0.567mg 0%
Methionine 0.355mg 0.191mg 0%
Phenylalanine 1.275mg 0.291mg 0%
Valine 1.233mg 0.395mg 0%
Histidine 0.656mg 0.175mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

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
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more ProteinProtein +283.4%
Contains more CarbsCarbs +987.1%
Contains more OtherOther +201.6%
Contains more FatsFats +4049.4%
Contains more WaterWater +347.8%

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
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +13817.2%
Contains more Poly. FatPolyunsaturated fat +224.5%

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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.