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

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Significant differences between kidney beans raw and endive

  • Kidney beans raw has more copper, iron, fiber, folate, phosphorus, vitamin B1, potassium, and magnesium; however, endive is richer in vitamin K and vitamin A.
  • Endive covers your daily vitamin K needs 177% more than kidney beans raw.
  • Endive has 15 times less phosphorus than kidney beans raw. Kidney beans raw has 407mg of phosphorus, while endive has 28mg.
  • Endive has a higher glycemic index. The glycemic index of endive is 45, while the glycemic index of kidney beans raw is 22.

Specific food types used in this comparison are Beans, kidney, all types, mature seeds, raw and Endive, raw.

Infographic

Kidney beans raw vs Endive 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%
Endive
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
Contains more MagnesiumMagnesium +833.3%
Contains more CalciumCalcium +175%
Contains more PotassiumPotassium +347.8%
Contains more IronIron +888%
Contains more CopperCopper +867.7%
Contains more ZincZinc +253.2%
Contains more PhosphorusPhosphorus +1353.6%
Contains more ManganeseManganese +143.1%
Contains more SeleniumSelenium +1500%
~equal in Sodium ~22mg

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%
Endive
6
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 22% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
Contains more Vitamin B1Vitamin B1 +561.3%
Contains more Vitamin B2Vitamin B2 +192%
Contains more Vitamin B3Vitamin B3 +415%
Contains more Vitamin B6Vitamin B6 +1885%
Contains more FolateFolate +177.5%
Contains more Vitamin CVitamin C +44.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B5Vitamin B5 +15.4%
Contains more Vitamin KVitamin K +1115.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Endive
1
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more ProteinProtein +1786.4%
Contains more FatsFats +315%
Contains more CarbsCarbs +1691.3%
Contains more OtherOther +171.6%
Contains more WaterWater +698.2%

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
Endive
1
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +1500%
Contains more Poly. FatPolyunsaturated fat +425.3%
Contains less Sat. FatSaturated fat -60%

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

All nutrients comparison - raw data values

Nutrient Kidney beans raw Endive DV% diff.
Vitamin K 19µg 231µg 177%
Copper 0.958mg 0.099mg 95%
Iron 8.2mg 0.83mg 92%
Fiber 24.9g 3.1g 87%
Folate 394µg 142µg 63%
Phosphorus 407mg 28mg 54%
Protein 23.58g 1.25g 45%
Vitamin B1 0.529mg 0.08mg 37%
Potassium 1406mg 314mg 32%
Magnesium 140mg 15mg 30%
Vitamin B6 0.397mg 0.02mg 29%
Manganese 1.021mg 0.42mg 26%
Carbs 60.01g 3.35g 19%
Zinc 2.79mg 0.79mg 18%
Calories 333kcal 17kcal 16%
Vitamin A 0µg 108µg 12%
Vitamin B2 0.219mg 0.075mg 11%
Vitamin B3 2.06mg 0.4mg 10%
Calcium 143mg 52mg 9%
Selenium 3.2µg 0.2µg 5%
Choline 16.8mg 3%
Polyunsaturated fat 0.457g 0.087g 2%
Vitamin B5 0.78mg 0.9mg 2%
Vitamin C 4.5mg 6.5mg 2%
Vitamin E 0.22mg 0.44mg 1%
Fats 0.83g 0.2g 1%
Net carbs 35.11g 0.25g N/A
Sugar 2.23g 0.25g N/A
Sodium 24mg 22mg 0%
Saturated fat 0.12g 0.048g 0%
Monounsaturated fat 0.064g 0.004g 0%
Tryptophan 0.279mg 0.005mg 0%
Threonine 0.992mg 0.05mg 0%
Isoleucine 1.041mg 0.072mg 0%
Leucine 1.882mg 0.098mg 0%
Lysine 1.618mg 0.063mg 0%
Methionine 0.355mg 0.014mg 0%
Phenylalanine 1.275mg 0.053mg 0%
Valine 1.233mg 0.063mg 0%
Histidine 0.656mg 0.023mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Endive
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
66%
Endive
Minerals Daily Need Coverage Score
130%
Kidney beans raw
21%
Endive

Comparison summary

Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 23)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 1.98g)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Endive
Endive is lower in Saturated fat (difference - 0.072g)
Which food is cheaper?
Endive
Endive is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.