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  6. Kidney beans raw vs. Cookie dough

Kidney beans raw vs. Cookie dough — In-Depth Nutrition Comparison

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How are kidney beans raw and cookie dough different?

  • Kidney beans raw has more copper, folate, fiber, iron, phosphorus, potassium, vitamin B6, magnesium, and vitamin B1 than cookie dough.
  • Daily need coverage for copper for kidney beans raw is 94% higher.
  • Kidney beans raw contains 11 times more folate than cookie dough. While kidney beans raw contains 394µg of folate, cookie dough contains only 35µg.
  • Kidney beans raw has less saturated fat.
  • Kidney beans raw has a lower glycemic index (22) than cookie dough (54).

Beans, kidney, all types, mature seeds, raw and Cookies, oatmeal, refrigerated dough are the varieties used in this article.

Infographic

Kidney beans raw vs Cookie dough 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 20% 9.3% 13% 80% 37% 17% 45% 38% 100% 50%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +361.3%
Contains more PotassiumPotassium +856.5%
Contains more IronIron +283.2%
Contains more CopperCopper +770.9%
Contains more ZincZinc +335.9%
Contains more PhosphorusPhosphorus +291.3%
Contains less SodiumSodium -91.8%
Contains more ManganeseManganese +33.5%
Contains more SeleniumSelenium +184.4%

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% 1.3% 0% 0% 59% 34% 35% 22% 9.5% 5% 0% 26% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +126.1%
Contains more Vitamin B2Vitamin B2 +48%
Contains more Vitamin B5Vitamin B5 +109.7%
Contains more Vitamin B6Vitamin B6 +868.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1025.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~1.865mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Cookie dough DV% diff.
Copper 0.958mg 0.11mg 94%
Folate 394µg 35µg 90%
Fiber 24.9g 2.5g 90%
Iron 8.2mg 2.14mg 76%
Phosphorus 407mg 104mg 43%
Potassium 1406mg 147mg 37%
Protein 23.58g 5.4g 36%
Fats 0.83g 18.9g 28%
Magnesium 140mg 28mg 27%
Vitamin B6 0.397mg 0.041mg 27%
Monounsaturated fat 0.064g 10.531g 26%
Vitamin B1 0.529mg 0.234mg 25%
Saturated fat 0.12g 4.751g 21%
Zinc 2.79mg 0.64mg 20%
Vitamin K 19µg 16%
Polyunsaturated fat 0.457g 2.592g 14%
Sodium 24mg 294mg 12%
Calcium 143mg 31mg 11%
Manganese 1.021mg 0.765mg 11%
Selenium 3.2µg 9.1µg 11%
Cholesterol 0mg 24mg 8%
Vitamin B5 0.78mg 0.372mg 8%
Calories 333kcal 424kcal 5%
Vitamin C 4.5mg 0mg 5%
Vitamin B2 0.219mg 0.148mg 5%
Vitamin B12 0µg 0.04µg 2%
Vitamin B3 2.06mg 1.865mg 1%
Vitamin E 0.22mg 1%
Carbs 60.01g 59.1g 0%
Net carbs 35.11g 56.6g N/A
Sugar 2.23g N/A
Vitamin A 0µg 4µg 0%
Tryptophan 0.279mg 0.088mg 0%
Threonine 0.992mg 0.177mg 0%
Isoleucine 1.041mg 0.227mg 0%
Leucine 1.882mg 0.414mg 0%
Lysine 1.618mg 0.257mg 0%
Methionine 0.355mg 0.122mg 0%
Phenylalanine 1.275mg 0.278mg 0%
Valine 1.233mg 0.291mg 0%
Histidine 0.656mg 0.125mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g 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% 19% 59% 15%
Protein: 5.4 g
Fats: 18.9 g
Carbs: 59.1 g
Water: 15.3 g
Other: 1.3 g
Contains more ProteinProtein +336.7%
Contains more OtherOther +194.6%
Contains more FatsFats +2177.1%
Contains more WaterWater +30.2%
~equal in Carbs ~59.1g

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
27% 59% 15%
Saturated fat: Sat. Fat 4.751 g
Monounsaturated fat: Mono. Fat 10.531 g
Polyunsaturated fat: Poly. Fat 2.592 g
Contains less Sat. FatSaturated fat -97.5%
Contains more Mono. FatMonounsaturated fat +16354.7%
Contains more Poly. FatPolyunsaturated fat +467.2%

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. Cookie dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174961/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.