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  6. Kidney beans raw vs. Feta

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

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What are the main differences between Kidney beans raw and Feta?

  • Kidney beans raw is richer in Copper, Fiber, Iron, Folate, Manganese, and Potassium, while Feta is higher in Vitamin B12, and Vitamin B2.
  • Kidney beans raw's daily need coverage for Copper is 103% higher.
  • Kidney beans raw is lower in Sodium.

We used Beans, kidney, all types, mature seeds, raw and Cheese, feta types in this comparison.

Infographic

Kidney beans raw vs Feta 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.
Kidney beans raw
Kidney beans raw
7
:
3
Feta
Feta
Contains more Iron +1161.5%
Contains more Magnesium +636.8%
Contains more Phosphorus +20.8%
Contains more Potassium +2167.7%
Contains less Sodium -97.4%
Contains more Copper +2893.8%
Contains more Manganese +3546.4%
Contains more Calcium +244.8%
Contains more Selenium +368.8%
Equal in Zinc - 2.88
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Feta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 148% 25% 14% 145% 6% 120% 79% 11% 4% 82%
Contains more Iron +1161.5%
Contains more Magnesium +636.8%
Contains more Phosphorus +20.8%
Contains more Potassium +2167.7%
Contains less Sodium -97.4%
Contains more Copper +2893.8%
Contains more Manganese +3546.4%
Contains more Calcium +244.8%
Contains more Selenium +368.8%
Equal in Zinc - 2.88

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.
Kidney beans raw
Kidney beans raw
6
:
6
Feta
Feta
Contains more Vitamin E +22.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +243.5%
Contains more Vitamin B3 +107.9%
Contains more Folate +1131.3%
Contains more Vitamin K +955.6%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +285.4%
Contains more Vitamin B5 +24%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.424
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Feta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 4% 12% 0% 39% 195% 19% 59% 98% 24% 212% 5%
Contains more Vitamin E +22.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +243.5%
Contains more Vitamin B3 +107.9%
Contains more Folate +1131.3%
Contains more Vitamin K +955.6%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +285.4%
Contains more Vitamin B5 +24%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.424

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
2
:
3
Feta
Feta
Contains more Protein +65.9%
Contains more Carbs +1367.2%
Contains more Fats +2463.9%
Contains more Water +370%
Contains more Other +35.8%
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Feta
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more Protein +65.9%
Contains more Carbs +1367.2%
Contains more Fats +2463.9%
Contains more Water +370%
Contains more Other +35.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
1
:
2
Feta
Feta
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +7123.4%
Contains more Polyunsaturated fat +29.3%
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Feta
74% 23% 3%
Saturated Fat: 14.946 g
Monounsaturated Fat: 4.623 g
Polyunsaturated fat: 0.591 g
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +7123.4%
Contains more Polyunsaturated fat +29.3%

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 Feta
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kidney beans raw Feta Opinion
Net carbs 35.11g 4.09g Kidney beans raw
Protein 23.58g 14.21g Kidney beans raw
Fats 0.83g 21.28g Feta
Carbs 60.01g 4.09g Kidney beans raw
Calories 333kcal 264kcal Kidney beans raw
Sugar 2.23g 4.09g Kidney beans raw
Fiber 24.9g 0g Kidney beans raw
Calcium 143mg 493mg Feta
Iron 8.2mg 0.65mg Kidney beans raw
Magnesium 140mg 19mg Kidney beans raw
Phosphorus 407mg 337mg Kidney beans raw
Potassium 1406mg 62mg Kidney beans raw
Sodium 24mg 917mg Kidney beans raw
Zinc 2.79mg 2.88mg Feta
Copper 0.958mg 0.032mg Kidney beans raw
Manganese 1.021mg 0.028mg Kidney beans raw
Selenium 3.2µg 15µg Feta
Vitamin A 0IU 422IU Feta
Vitamin A RAE 0µg 125µg Feta
Vitamin E 0.22mg 0.18mg Kidney beans raw
Vitamin D 0IU 16IU Feta
Vitamin D 0µg 0.4µg Feta
Vitamin C 4.5mg 0mg Kidney beans raw
Vitamin B1 0.529mg 0.154mg Kidney beans raw
Vitamin B2 0.219mg 0.844mg Feta
Vitamin B3 2.06mg 0.991mg Kidney beans raw
Vitamin B5 0.78mg 0.967mg Feta
Vitamin B6 0.397mg 0.424mg Feta
Folate 394µg 32µg Kidney beans raw
Vitamin B12 0µg 1.69µg Feta
Vitamin K 19µg 1.8µg Kidney beans raw
Tryptophan 0.279mg 0.2mg Kidney beans raw
Threonine 0.992mg 0.637mg Kidney beans raw
Isoleucine 1.041mg 0.803mg Kidney beans raw
Leucine 1.882mg 1.395mg Kidney beans raw
Lysine 1.618mg 1.219mg Kidney beans raw
Methionine 0.355mg 0.368mg Feta
Phenylalanine 1.275mg 0.675mg Kidney beans raw
Valine 1.233mg 1.065mg Kidney beans raw
Histidine 0.656mg 0.397mg Kidney beans raw
Cholesterol 0mg 89mg Kidney beans raw
Saturated Fat 0.12g 14.946g Kidney beans raw
Monounsaturated Fat 0.064g 4.623g Feta
Polyunsaturated fat 0.457g 0.591g Feta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Feta
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
60%
Kidney beans raw
57%
Feta
Minerals Daily Need Coverage Score
130%
Kidney beans raw
63%
Feta

Comparison summary

Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 1.86g)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 893mg)
Which food is lower in Cholesterol?
Kidney beans raw
Kidney beans raw is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 14.826g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 5)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $1.3)
Which food is richer in minerals?
?
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.
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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.