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

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A recap on differences between kidney beans raw and chocolate chip cookie

  • Kidney beans raw is higher than chocolate chip cookie in folate, iron, copper, phosphorus, potassium, vitamin B1, vitamin B6, and magnesium.
  • Kidney beans raw covers your daily folate needs 90% more than chocolate chip cookie.
  • Kidney beans raw contains 6 times more potassium than chocolate chip cookie. While kidney beans raw contains 1406mg of potassium, chocolate chip cookie contains only 221mg.
  • The amount of saturated fat in kidney beans raw is lower.
  • The glycemic index of kidney beans raw is lower.

Food varieties used in this article are Beans, kidney, all types, mature seeds, raw and Cookies, chocolate chip, prepared from recipe, made with butter.

Infographic

Kidney beans raw vs Chocolate chip cookie 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 39% 11% 20% 93% 129% 26% 43% 44% 86% 61%
Contains more MagnesiumMagnesium +154.5%
Contains more CalciumCalcium +276.3%
Contains more PotassiumPotassium +536.2%
Contains more IronIron +230.6%
Contains more CopperCopper +148.2%
Contains more ZincZinc +196.8%
Contains more PhosphorusPhosphorus +307%
Contains less SodiumSodium -93%
Contains more ManganeseManganese +54%
Contains more SeleniumSelenium +250%

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 0.67% 46% 0% 0% 46% 41% 26% 16% 19% 10% 0% 25% 0%
Contains more Vitamin CVitamin C +2150%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +187.5%
Contains more Vitamin B2Vitamin B2 +23.7%
Contains more Vitamin B3Vitamin B3 +50.9%
Contains more Vitamin B5Vitamin B5 +201.2%
Contains more Vitamin B6Vitamin B6 +372.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1093.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Choline ~mg

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% 28% 58% 6% 2%
Protein: 5.7 g
Fats: 28.4 g
Carbs: 58.2 g
Water: 5.7 g
Other: 2 g
Contains more ProteinProtein +313.7%
Contains more WaterWater +106.1%
Contains more OtherOther +91.5%
Contains more FatsFats +3321.7%
~equal in Carbs ~58.2g

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
52% 31% 17%
Saturated fat: Sat. Fat 14.071 g
Monounsaturated fat: Mono. Fat 8.241 g
Polyunsaturated fat: Poly. Fat 4.541 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +12776.6%
Contains more Poly. FatPolyunsaturated fat +893.7%

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 Chocolate chip cookie
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Kidney beans raw Chocolate chip cookie DV% diff.
Fiber 24.9g 100%
Folate 394µg 33µg 90%
Iron 8.2mg 2.48mg 72%
Copper 0.958mg 0.386mg 64%
Saturated fat 0.12g 14.071g 63%
Phosphorus 407mg 100mg 44%
Fats 0.83g 28.4g 42%
Protein 23.58g 5.7g 36%
Potassium 1406mg 221mg 35%
Vitamin B1 0.529mg 0.184mg 29%
Polyunsaturated fat 0.457g 4.541g 27%
Vitamin B6 0.397mg 0.084mg 24%
Cholesterol 0mg 70mg 23%
Magnesium 140mg 55mg 20%
Monounsaturated fat 0.064g 8.241g 20%
Zinc 2.79mg 0.94mg 17%
Vitamin K 19µg 16%
Manganese 1.021mg 0.663mg 16%
Vitamin A 0µg 139µg 15%
Selenium 3.2µg 11.2µg 15%
Sodium 24mg 341mg 14%
Calcium 143mg 38mg 11%
Vitamin B5 0.78mg 0.259mg 10%
Calories 333kcal 488kcal 8%
Vitamin C 4.5mg 0.2mg 5%
Vitamin B3 2.06mg 1.365mg 4%
Vitamin B2 0.219mg 0.177mg 3%
Vitamin B12 0µg 0.08µg 3%
Vitamin E 0.22mg 1%
Carbs 60.01g 58.2g 1%
Net carbs 35.11g 58.2g N/A
Sugar 2.23g N/A
Tryptophan 0.279mg 0.072mg 0%
Threonine 0.992mg 0.191mg 0%
Isoleucine 1.041mg 0.224mg 0%
Leucine 1.882mg 0.391mg 0%
Lysine 1.618mg 0.214mg 0%
Methionine 0.355mg 0.106mg 0%
Phenylalanine 1.275mg 0.27mg 0%
Valine 1.233mg 0.279mg 0%
Histidine 0.656mg 0.123mg 0%
Omega-3 - DHA 0g 0.003g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Chocolate chip cookie
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
18%
Chocolate chip cookie
Minerals Daily Need Coverage Score
130%
Kidney beans raw
55%
Chocolate chip cookie

Comparison summary

Which food is lower in Cholesterol?
Kidney beans raw
Kidney beans raw is lower in Cholesterol (difference - 70mg)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 317mg)
Which food is lower in Saturated fat?
Kidney beans raw
Kidney beans raw is lower in Saturated fat (difference - 13.951g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
Which food is lower in Sugar?
Chocolate chip cookie
Chocolate chip cookie is lower in Sugar (difference - 2.23g)
Which food is cheaper?
Chocolate chip cookie
Chocolate chip cookie is cheaper (difference - $1.2)

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. Chocolate chip cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172808/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.