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  6. Kidney beans raw vs. Chicken meat

Kidney beans raw vs. Chicken meat — In-Depth Nutrition Comparison

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What are the main differences between kidney beans raw and chicken meat?

  • Kidney beans raw is richer in fiber, copper, folate, iron, manganese, vitamin B1, potassium, and phosphorus, while chicken meat is higher in vitamin B3 and selenium.
  • Kidney beans raw's daily need coverage for fiber is 100% higher.
  • Chicken meat has 79 times less folate than kidney beans raw. Kidney beans raw has 394µg of folate, while chicken meat has 5µg.
  • Kidney beans raw has a higher glycemic index (22) than chicken meat (0).

We used Beans, kidney, all types, mature seeds, raw and Chicken, broilers or fryers, meat, and skin, cooked, roasted types in this comparison.

Infographic

Kidney beans raw vs Chicken meat 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% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Contains more MagnesiumMagnesium +508.7%
Contains more CalciumCalcium +853.3%
Contains more PotassiumPotassium +530.5%
Contains more IronIron +550.8%
Contains more CopperCopper +1351.5%
Contains more ZincZinc +43.8%
Contains more PhosphorusPhosphorus +123.6%
Contains less SodiumSodium -70.7%
Contains more ManganeseManganese +5005%
Contains more SeleniumSelenium +646.9%

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% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +739.7%
Contains more Vitamin B2Vitamin B2 +30.4%
Contains more Vitamin KVitamin K +691.7%
Contains more FolateFolate +7780%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +22.7%
Contains more Vitamin B3Vitamin B3 +312%
Contains more Vitamin B5Vitamin B5 +32.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.4mg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Chicken meat DV% diff.
Fiber 24.9g 0g 100%
Copper 0.958mg 0.066mg 99%
Folate 394µg 5µg 97%
Iron 8.2mg 1.26mg 87%
Manganese 1.021mg 0.02mg 44%
Vitamin B3 2.06mg 8.487mg 40%
Vitamin B1 0.529mg 0.063mg 39%
Selenium 3.2µg 23.9µg 38%
Potassium 1406mg 223mg 35%
Phosphorus 407mg 182mg 32%
Cholesterol 0mg 88mg 29%
Magnesium 140mg 23mg 28%
Fats 0.83g 13.6g 20%
Carbs 60.01g 0g 20%
Polyunsaturated fat 0.457g 2.97g 17%
Saturated fat 0.12g 3.79g 17%
Vitamin K 19µg 2.4µg 14%
Vitamin B12 0µg 0.3µg 13%
Calcium 143mg 15mg 13%
Monounsaturated fat 0.064g 5.34g 13%
Choline 65.9mg 12%
Zinc 2.79mg 1.94mg 8%
Protein 23.58g 27.3g 7%
Vitamin A 0µg 48µg 5%
Vitamin C 4.5mg 0mg 5%
Vitamin B5 0.78mg 1.03mg 5%
Calories 333kcal 239kcal 5%
Vitamin B2 0.219mg 0.168mg 4%
Sodium 24mg 82mg 3%
Net carbs 35.11g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 2.23g 0g N/A
Vitamin E 0.22mg 0.27mg 0%
Vitamin B6 0.397mg 0.4mg 0%
Tryptophan 0.279mg 0.305mg 0%
Threonine 0.992mg 1.128mg 0%
Isoleucine 1.041mg 1.362mg 0%
Leucine 1.882mg 1.986mg 0%
Lysine 1.618mg 2.223mg 0%
Methionine 0.355mg 0.726mg 0%
Phenylalanine 1.275mg 1.061mg 0%
Valine 1.233mg 1.325mg 0%
Histidine 0.656mg 0.802mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.04g N/A
Omega-3 - DPA 0.02g 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
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-1194.3%
Contains more ProteinProtein +15.8%
Contains more FatsFats +1538.6%
Contains more WaterWater +406%

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
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
Contains less Sat. FatSaturated fat -96.8%
Contains more Mono. FatMonounsaturated fat +8243.8%
Contains more Poly. FatPolyunsaturated fat +549.9%

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. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.