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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.
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%
Feta
Feta
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Contains more MagnesiumMagnesium +636.8%
Contains more PotassiumPotassium +2167.7%
Contains more IronIron +1161.5%
Contains more CopperCopper +2893.8%
Contains more PhosphorusPhosphorus +20.8%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +3546.4%
Contains more CalciumCalcium +244.8%
Contains more SeleniumSelenium +368.8%
~equal in Zinc ~2.88mg

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%
Feta
Feta
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 0% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +22.2%
Contains more Vitamin B1Vitamin B1 +243.5%
Contains more Vitamin B3Vitamin B3 +107.9%
Contains more Vitamin KVitamin K +955.6%
Contains more FolateFolate +1131.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +285.4%
Contains more Vitamin B5Vitamin B5 +24%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B6 ~0.424mg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Feta DV% diff.
Copper 0.958mg 0.032mg 103%
Fiber 24.9g 0g 100%
Iron 8.2mg 0.65mg 94%
Folate 394µg 32µg 91%
Vitamin B12 0µg 1.69µg 70%
Saturated fat 0.12g 14.946g 67%
Vitamin B2 0.219mg 0.844mg 48%
Manganese 1.021mg 0.028mg 43%
Potassium 1406mg 62mg 40%
Sodium 24mg 917mg 39%
Calcium 143mg 493mg 35%
Fats 0.83g 21.28g 31%
Vitamin B1 0.529mg 0.154mg 31%
Cholesterol 0mg 89mg 30%
Magnesium 140mg 19mg 29%
Selenium 3.2µg 15µg 21%
Protein 23.58g 14.21g 19%
Carbs 60.01g 4.09g 19%
Vitamin A 0µg 125µg 14%
Vitamin K 19µg 1.8µg 14%
Monounsaturated fat 0.064g 4.623g 11%
Phosphorus 407mg 337mg 10%
Vitamin B3 2.06mg 0.991mg 7%
Vitamin C 4.5mg 0mg 5%
Vitamin B5 0.78mg 0.967mg 4%
Choline 15.4mg 3%
Calories 333kcal 264kcal 3%
Vitamin B6 0.397mg 0.424mg 2%
Vitamin D 0µg 0.4µg 2%
Vitamin D 0IU 16IU 2%
Zinc 2.79mg 2.88mg 1%
Polyunsaturated fat 0.457g 0.591g 1%
Net carbs 35.11g 4.09g N/A
Sugar 2.23g 4.09g N/A
Vitamin E 0.22mg 0.18mg 0%
Tryptophan 0.279mg 0.2mg 0%
Threonine 0.992mg 0.637mg 0%
Isoleucine 1.041mg 0.803mg 0%
Leucine 1.882mg 1.395mg 0%
Lysine 1.618mg 1.219mg 0%
Methionine 0.355mg 0.368mg 0%
Phenylalanine 1.275mg 0.675mg 0%
Valine 1.233mg 1.065mg 0%
Histidine 0.656mg 0.397mg 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
Feta
Feta
3
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 ProteinProtein +65.9%
Contains more CarbsCarbs +1367.2%
Contains more FatsFats +2463.9%
Contains more WaterWater +370%
Contains more OtherOther +35.8%

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
Feta
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +7123.4%
Contains more Poly. FatPolyunsaturated fat +29.3%

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
  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.