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  6. Kidney beans raw vs. Chocolate

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

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How are kidney beans raw and chocolate different?

  • Kidney beans raw is higher in fiber, vitamin B1, phosphorus, vitamin B6, potassium, vitamin B2, and vitamin B5; however, chocolate is richer in manganese and vitamin B12.
  • Daily need coverage for saturated fat for chocolate is 92% higher.
  • Kidney beans raw contains 21 times more vitamin B1 than chocolate. While kidney beans raw contains 0.529mg of vitamin B1, chocolate contains only 0.025mg.
  • Kidney beans raw has less saturated fat.

Beans, kidney, all types, mature seeds, raw and Chocolate, dark, 45- 59% cacao solids are the varieties used in this article.

Infographic

Kidney beans raw vs Chocolate 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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
Contains more CalciumCalcium +155.4%
Contains more PotassiumPotassium +151.5%
Contains more ZincZinc +38.8%
Contains more PhosphorusPhosphorus +97.6%
Contains more ManganeseManganese +39%
~equal in Magnesium ~146mg
~equal in Iron ~8.02mg
~equal in Copper ~1.028mg
~equal in Sodium ~24mg
~equal in Selenium ~3µg

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% 0.67% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2016%
Contains more Vitamin B2Vitamin B2 +338%
Contains more Vitamin B3Vitamin B3 +184.1%
Contains more Vitamin B5Vitamin B5 +162.6%
Contains more Vitamin B6Vitamin B6 +845.2%
Contains more Vitamin KVitamin K +134.6%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +145.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Chocolate DV% diff.
Folate 394µg 99%
Saturated fat 0.12g 18.519g 84%
Fiber 24.9g 7g 72%
Fats 0.83g 31.28g 47%
Vitamin B1 0.529mg 0.025mg 42%
Protein 23.58g 4.88g 37%
Phosphorus 407mg 206mg 29%
Vitamin B6 0.397mg 0.042mg 27%
Potassium 1406mg 559mg 25%
Monounsaturated fat 0.064g 9.54g 24%
Manganese 1.021mg 1.419mg 17%
Vitamin B2 0.219mg 0.05mg 13%
Caffeine 0mg 43mg 11%
Calories 333kcal 546kcal 11%
Vitamin B12 0µg 0.23µg 10%
Vitamin B5 0.78mg 0.297mg 10%
Calcium 143mg 56mg 9%
Vitamin K 19µg 8.1µg 9%
Vitamin B3 2.06mg 0.725mg 8%
Copper 0.958mg 1.028mg 8%
Zinc 2.79mg 2.01mg 7%
Vitamin C 4.5mg 5%
Polyunsaturated fat 0.457g 1.092g 4%
Cholesterol 0mg 8mg 3%
Vitamin E 0.22mg 0.54mg 2%
Iron 8.2mg 8.02mg 2%
Magnesium 140mg 146mg 1%
Carbs 60.01g 61.17g 0%
Net carbs 35.11g 54.17g N/A
Sugar 2.23g 47.9g N/A
Sodium 24mg 24mg 0%
Vitamin A 0µg 2µg 0%
Selenium 3.2µg 3µg 0%
Trans fat 0g 0.112g N/A
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 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.947g 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
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more ProteinProtein +383.2%
Contains more WaterWater +1111.3%
Contains more OtherOther +125.3%
Contains more FatsFats +3668.7%
~equal in Carbs ~61.17g

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
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +14806.3%
Contains more Poly. FatPolyunsaturated fat +138.9%

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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.