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  6. Kidney beans raw vs. Fajita

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

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Significant differences between kidney beans raw and fajita

  • The amount of copper, fiber, folate, iron, manganese, vitamin B1, potassium, and magnesium in kidney beans raw is higher than in fajita.
  • Kidney beans raw covers your daily copper needs 103% more than fajita.
  • Kidney beans raw contains less sodium.
  • Fajita has a higher glycemic index. The glycemic index of fajita is 42, 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 USDA Commodity, chicken fajita strips, frozen.

Infographic

Kidney beans raw vs Fajita 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%
Fajita
Fajita
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.9% 25% 37% 10% 37% 119% 104% 8.6% 91%
Contains more MagnesiumMagnesium +536.4%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +395.1%
Contains more IronIron +728.3%
Contains more CopperCopper +3093.3%
Contains more ZincZinc +103.6%
Contains more PhosphorusPhosphorus +46.9%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +1447%
Contains more SeleniumSelenium +421.9%

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%
Fajita
Fajita
3
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% 4.4% 0% 25% 49% 90% 44% 89% 68% 0.5% 3% 37%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +429%
Contains more Vitamin KVitamin K +9400%
Contains more FolateFolate +9750%
Contains more Vitamin B3Vitamin B3 +132%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.22mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.213mg
~equal in Vitamin B5 ~0.726mg
~equal in Vitamin B6 ~0.387mg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Fajita DV% diff.
Copper 0.958mg 0.03mg 103%
Fiber 24.9g 0g 100%
Folate 394µg 4µg 98%
Iron 8.2mg 0.99mg 90%
Manganese 1.021mg 0.066mg 42%
Vitamin B1 0.529mg 0.1mg 36%
Sodium 24mg 799mg 34%
Potassium 1406mg 284mg 33%
Cholesterol 0mg 88mg 29%
Magnesium 140mg 22mg 28%
Selenium 3.2µg 16.7µg 25%
Vitamin B12 0µg 0.54µg 23%
Carbs 60.01g 2.23g 19%
Phosphorus 407mg 277mg 19%
Vitamin B3 2.06mg 4.779mg 17%
Vitamin K 19µg 0.2µg 16%
Calcium 143mg 13mg 13%
Zinc 2.79mg 1.37mg 13%
Choline 67.8mg 12%
Protein 23.58g 18.56g 10%
Calories 333kcal 135kcal 10%
Fats 0.83g 5.73g 8%
Saturated fat 0.12g 1.596g 7%
Monounsaturated fat 0.064g 2.333g 6%
Vitamin C 4.5mg 0mg 5%
Polyunsaturated fat 0.457g 1.089g 4%
Vitamin B5 0.78mg 0.726mg 1%
Vitamin B6 0.397mg 0.387mg 1%
Net carbs 35.11g 2.23g N/A
Sugar 2.23g 0g N/A
Vitamin E 0.22mg 0.22mg 0%
Vitamin B2 0.219mg 0.213mg 0%
Tryptophan 0.279mg 0.2mg 0%
Threonine 0.992mg 0.452mg 0%
Isoleucine 1.041mg 0.813mg 0%
Leucine 1.882mg 1.56mg 0%
Lysine 1.618mg 1.857mg 0%
Methionine 0.355mg 0.552mg 0%
Phenylalanine 1.275mg 0.763mg 0%
Valine 1.233mg 0.847mg 0%
Histidine 0.656mg 0.68mg 0%
Omega-3 - DPA 0.007g N/A
Omega-6 - Eicosadienoic acid 0.01g 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
Fajita
Fajita
2
19% 6% 2% 71% 3%
Protein: 18.56 g
Fats: 5.73 g
Carbs: 2.23 g
Water: 70.6 g
Other: 2.88 g
Contains more ProteinProtein +27%
Contains more CarbsCarbs +2591%
Contains more OtherOther +33%
Contains more FatsFats +590.4%
Contains more WaterWater +500.9%

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
Fajita
Fajita
2
32% 46% 22%
Saturated fat: Sat. Fat 1.596 g
Monounsaturated fat: Mono. Fat 2.333 g
Polyunsaturated fat: Poly. Fat 1.089 g
Contains less Sat. FatSaturated fat -92.5%
Contains more Mono. FatMonounsaturated fat +3545.3%
Contains more Poly. FatPolyunsaturated fat +138.3%

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

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.