Kidney beans raw vs. Crouton — In-Depth Nutrition Comparison
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How are kidney beans raw and crouton different?
- Kidney beans raw is higher in copper, fiber, folate, iron, phosphorus, potassium, vitamin B6, and magnesium; however, crouton is richer in selenium.
- Daily need coverage for copper for kidney beans raw is 88% higher.
- Kidney beans raw contains 15 times more vitamin B6 than crouton. While kidney beans raw contains 0.397mg of vitamin B6, crouton contains only 0.026mg.
- Kidney beans raw has less sodium.
- Kidney beans raw has a lower glycemic index (22) than crouton (72).
Beans, kidney, all types, mature seeds, raw and Croutons, plain are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +351.6% |
| Contains more CalciumCalcium | +88.2% |
| Contains more PotassiumPotassium | +1033.9% |
| Contains more IronIron | +101% |
| Contains more CopperCopper | +487.7% |
| Contains more ZincZinc | +213.5% |
| Contains more PhosphorusPhosphorus | +253.9% |
| Contains less SodiumSodium | -96.6% |
| Contains more ManganeseManganese | +104.2% |
| Contains more SeleniumSelenium | +1071.9% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +81.8% |
| Contains more Vitamin B6Vitamin B6 | +1426.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +198.5% |
| Contains more Vitamin B1Vitamin B1 | +17.8% |
| Contains more Vitamin B2Vitamin B2 | +24.2% |
| Contains more Vitamin B3Vitamin B3 | +164% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.958mg | 0.163mg | 88% |
| Fiber | 24.9g | 5.1g | 79% |
| Folate | 394µg | 132µg | 66% |
| Selenium | 3.2µg | 37.5µg | 62% |
| Iron | 8.2mg | 4.08mg | 52% |
| Phosphorus | 407mg | 115mg | 42% |
| Potassium | 1406mg | 124mg | 38% |
| Vitamin B6 | 0.397mg | 0.026mg | 29% |
| Sodium | 24mg | 698mg | 29% |
| Magnesium | 140mg | 31mg | 26% |
| Protein | 23.58g | 11.9g | 23% |
| Manganese | 1.021mg | 0.5mg | 23% |
| Vitamin B3 | 2.06mg | 5.439mg | 21% |
| Zinc | 2.79mg | 0.89mg | 17% |
| Vitamin K | 19µg | 16% | |
| Fats | 0.83g | 6.6g | 9% |
| Vitamin B1 | 0.529mg | 0.623mg | 8% |
| Calcium | 143mg | 76mg | 7% |
| Monounsaturated fat | 0.064g | 3.059g | 7% |
| Vitamin B5 | 0.78mg | 0.429mg | 7% |
| Saturated fat | 0.12g | 1.51g | 6% |
| Polyunsaturated fat | 0.457g | 1.273g | 5% |
| Vitamin C | 4.5mg | 0mg | 5% |
| Calories | 333kcal | 407kcal | 4% |
| Vitamin B2 | 0.219mg | 0.272mg | 4% |
| Carbs | 60.01g | 73.5g | 4% |
| Vitamin E | 0.22mg | 1% | |
| Net carbs | 35.11g | 68.4g | N/A |
| Sugar | 2.23g | N/A | |
| Tryptophan | 0.279mg | 0.14mg | 0% |
| Threonine | 0.992mg | 0.337mg | 0% |
| Isoleucine | 1.041mg | 0.456mg | 0% |
| Leucine | 1.882mg | 0.832mg | 0% |
| Lysine | 1.618mg | 0.278mg | 0% |
| Methionine | 0.355mg | 0.211mg | 0% |
| Phenylalanine | 1.275mg | 0.586mg | 0% |
| Valine | 1.233mg | 0.514mg | 0% |
| Histidine | 0.656mg | 0.255mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.58 g
Fats:
0.83 g
Carbs:
60.01 g
Water:
11.75 g
Other:
3.83 g
Protein:
11.9 g
Fats:
6.6 g
Carbs:
73.5 g
Water:
5.5 g
Other:
2.5 g
| Contains more ProteinProtein | +98.2% |
| Contains more WaterWater | +113.6% |
| Contains more OtherOther | +53.2% |
| Contains more FatsFats | +695.2% |
| Contains more CarbsCarbs | +22.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.457 g
Saturated fat:
Sat. Fat
1.51 g
Monounsaturated fat:
Mono. Fat
3.059 g
Polyunsaturated fat:
Poly. Fat
1.273 g
| Contains less Sat. FatSaturated fat | -92.1% |
| Contains more Mono. FatMonounsaturated fat | +4679.7% |
| Contains more Poly. FatPolyunsaturated fat | +178.6% |