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  6. Kidney beans raw vs. Figs

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

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What are the main differences between kidney beans raw and figs?

  • Kidney beans raw has more copper, iron, folate, fiber, phosphorus, vitamin B1, manganese, potassium, magnesium, and zinc than figs.
  • Kidney beans raw's daily need coverage for copper is 99% higher.
  • Figs have 66 times less folate than kidney beans raw. Kidney beans raw has 394µg of folate, while figs have 6µg.
  • Figs have a higher glycemic index (61) than kidney beans raw (22).

We used Beans, kidney, all types, mature seeds, raw and Figs, raw types in this comparison.

Infographic

Kidney beans raw vs Figs 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%
Figs
Figs
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 11% 20% 14% 23% 4.1% 6% 0.13% 17% 1.1%
Contains more MagnesiumMagnesium +723.5%
Contains more CalciumCalcium +308.6%
Contains more PotassiumPotassium +506%
Contains more IronIron +2116.2%
Contains more CopperCopper +1268.6%
Contains more ZincZinc +1760%
Contains more PhosphorusPhosphorus +2807.1%
Contains more ManganeseManganese +697.7%
Contains more SeleniumSelenium +1500%
Contains less SodiumSodium -95.8%

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%
Figs
Figs
2
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 6.7% 2.3% 2.2% 0% 15% 12% 7.5% 18% 26% 0% 12% 4.5% 2.6%
Contains more Vitamin CVitamin C +125%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +781.7%
Contains more Vitamin B2Vitamin B2 +338%
Contains more Vitamin B3Vitamin B3 +415%
Contains more Vitamin B5Vitamin B5 +160%
Contains more Vitamin B6Vitamin B6 +251.3%
Contains more Vitamin KVitamin K +304.3%
Contains more FolateFolate +6466.7%
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 Figs DV% diff.
Copper 0.958mg 0.07mg 99%
Iron 8.2mg 0.37mg 98%
Folate 394µg 6µg 97%
Fiber 24.9g 2.9g 88%
Phosphorus 407mg 14mg 56%
Protein 23.58g 0.75g 46%
Vitamin B1 0.529mg 0.06mg 39%
Manganese 1.021mg 0.128mg 39%
Potassium 1406mg 232mg 35%
Magnesium 140mg 17mg 29%
Zinc 2.79mg 0.15mg 24%
Vitamin B6 0.397mg 0.113mg 22%
Carbs 60.01g 19.18g 14%
Vitamin B2 0.219mg 0.05mg 13%
Calories 333kcal 74kcal 13%
Vitamin K 19µg 4.7µg 12%
Calcium 143mg 35mg 11%
Vitamin B3 2.06mg 0.4mg 10%
Vitamin B5 0.78mg 0.3mg 10%
Selenium 3.2µg 0.2µg 5%
Vitamin C 4.5mg 2mg 3%
Polyunsaturated fat 0.457g 0.144g 2%
Sodium 24mg 1mg 1%
Vitamin A 0µg 7µg 1%
Fats 0.83g 0.3g 1%
Choline 4.7mg 1%
Vitamin E 0.22mg 0.11mg 1%
Net carbs 35.11g 16.28g N/A
Sugar 2.23g 16.26g N/A
Saturated fat 0.12g 0.06g 0%
Monounsaturated fat 0.064g 0.066g 0%
Tryptophan 0.279mg 0.006mg 0%
Threonine 0.992mg 0.024mg 0%
Isoleucine 1.041mg 0.023mg 0%
Leucine 1.882mg 0.033mg 0%
Lysine 1.618mg 0.03mg 0%
Methionine 0.355mg 0.006mg 0%
Phenylalanine 1.275mg 0.018mg 0%
Valine 1.233mg 0.028mg 0%
Histidine 0.656mg 0.011mg 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
Figs
Figs
1
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
Contains more ProteinProtein +3044%
Contains more FatsFats +176.7%
Contains more CarbsCarbs +212.9%
Contains more OtherOther +480.3%
Contains more WaterWater +573.3%

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
Figs
Figs
2
22% 24% 53%
Saturated fat: Sat. Fat 0.06 g
Monounsaturated fat: Mono. Fat 0.066 g
Polyunsaturated fat: Poly. Fat 0.144 g
Contains more Poly. FatPolyunsaturated fat +217.4%
Contains less Sat. FatSaturated fat -50%
~equal in Monounsaturated fat ~0.066g

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. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/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.