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  6. Kidney beans raw vs. Currant

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

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Differences between kidney beans raw and currants

  • Kidney beans raw has more folate, copper, iron, fiber, phosphorus, vitamin B1, manganese, potassium, and magnesium, while currants have more vitamin C.
  • Kidney beans raw's daily need coverage for folate is 97% higher.
  • Currants contain 13 times less vitamin B1 than kidney beans raw. Kidney beans raw contains 0.529mg of vitamin B1, while currants contain 0.04mg.

The food types used in this comparison are Beans, kidney, all types, mature seeds, raw and Currants, red, and white, raw.

Infographic

Kidney beans raw vs Currant 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 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
Contains more MagnesiumMagnesium +976.9%
Contains more CalciumCalcium +333.3%
Contains more PotassiumPotassium +411.3%
Contains more IronIron +720%
Contains more CopperCopper +795.3%
Contains more ZincZinc +1113%
Contains more PhosphorusPhosphorus +825%
Contains more ManganeseManganese +448.9%
Contains more SeleniumSelenium +433.3%
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%
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 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
Contains more Vitamin EVitamin E +120%
Contains more Vitamin B1Vitamin B1 +1222.5%
Contains more Vitamin B2Vitamin B2 +338%
Contains more Vitamin B3Vitamin B3 +1960%
Contains more Vitamin B5Vitamin B5 +1118.8%
Contains more Vitamin B6Vitamin B6 +467.1%
Contains more Vitamin KVitamin K +72.7%
Contains more FolateFolate +4825%
Contains more Vitamin CVitamin C +811.1%
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 Currant DV% diff.
Folate 394µg 8µg 97%
Copper 0.958mg 0.107mg 95%
Iron 8.2mg 1mg 90%
Fiber 24.9g 4.3g 82%
Phosphorus 407mg 44mg 52%
Protein 23.58g 1.4g 44%
Vitamin B1 0.529mg 0.04mg 41%
Vitamin C 4.5mg 41mg 41%
Manganese 1.021mg 0.186mg 36%
Potassium 1406mg 275mg 33%
Magnesium 140mg 13mg 30%
Vitamin B6 0.397mg 0.07mg 25%
Zinc 2.79mg 0.23mg 23%
Carbs 60.01g 13.8g 15%
Vitamin B5 0.78mg 0.064mg 14%
Calories 333kcal 56kcal 14%
Vitamin B2 0.219mg 0.05mg 13%
Vitamin B3 2.06mg 0.1mg 12%
Calcium 143mg 33mg 11%
Vitamin K 19µg 11µg 7%
Selenium 3.2µg 0.6µg 5%
Fructose 3.53g 4%
Polyunsaturated fat 0.457g 0.088g 2%
Sodium 24mg 1mg 1%
Fats 0.83g 0.2g 1%
Choline 7.6mg 1%
Vitamin E 0.22mg 0.1mg 1%
Net carbs 35.11g 9.5g N/A
Sugar 2.23g 7.37g N/A
Vitamin A 0µg 2µg 0%
Saturated fat 0.12g 0.017g 0%
Monounsaturated fat 0.064g 0.028g 0%
Tryptophan 0.279mg 0%
Threonine 0.992mg 0%
Isoleucine 1.041mg 0%
Leucine 1.882mg 0%
Lysine 1.618mg 0%
Methionine 0.355mg 0%
Phenylalanine 1.275mg 0%
Valine 1.233mg 0%
Histidine 0.656mg 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
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Contains more ProteinProtein +1584.3%
Contains more FatsFats +315%
Contains more CarbsCarbs +334.9%
Contains more OtherOther +489.2%
Contains more WaterWater +614.5%

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
13% 21% 66%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +128.6%
Contains more Poly. FatPolyunsaturated fat +419.3%
Contains less Sat. FatSaturated fat -85.8%

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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.