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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.

Infographic

Kidney beans raw vs Crouton 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
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.
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% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~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
12% 7% 74% 6% 3%
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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
26% 52% 22%
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%

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 Crouton
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kidney beans raw Crouton 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Crouton
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
35%
Crouton
Minerals Daily Need Coverage Score
130%
Kidney beans raw
70%
Crouton

Comparison summary

Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 674mg)
Which food is lower in Saturated fat?
Kidney beans raw
Kidney beans raw is lower in Saturated fat (difference - 1.39g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 50)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $0.3)
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?
Crouton
Crouton is lower in Sugar (difference - 2.23g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.