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  6. Kidney beans raw vs. French fries

Kidney beans raw vs. French fries — In-Depth Nutrition Comparison

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A recap on differences between kidney beans raw and french fries

  • Kidney beans raw is higher than french fries in copper, iron, folate, fiber, phosphorus, manganese, vitamin B1, magnesium, potassium, and zinc.
  • Kidney beans raw covers your daily copper needs 93% more than french fries.
  • Kidney beans raw contains 13 times more folate than french fries. While kidney beans raw contains 394µg of folate, french fries contain only 30µg.
  • The glycemic index of kidney beans raw is lower.

Food varieties used in this article are Beans, kidney, all types, mature seeds, raw and Fast foods, potato, french fried in vegetable oil.

Infographic

Kidney beans raw vs French fries 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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +694.4%
Contains more PotassiumPotassium +142.8%
Contains more IronIron +912.3%
Contains more CopperCopper +672.6%
Contains more ZincZinc +458%
Contains more PhosphorusPhosphorus +225.6%
Contains less SodiumSodium -88.6%
Contains more ManganeseManganese +313.4%
Contains more SeleniumSelenium +255.6%

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin B1Vitamin B1 +211.2%
Contains more Vitamin B2Vitamin B2 +461.5%
Contains more Vitamin B5Vitamin B5 +34.5%
Contains more Vitamin KVitamin K +69.6%
Contains more FolateFolate +1213.3%
Contains more Vitamin EVitamin E +659.1%
Contains more Vitamin B3Vitamin B3 +45.8%
~equal in Vitamin C ~4.7mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.372mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw French fries DV% diff.
Copper 0.958mg 0.124mg 93%
Iron 8.2mg 0.81mg 92%
Folate 394µg 30µg 91%
Fiber 24.9g 3.8g 84%
Protein 23.58g 3.43g 40%
Phosphorus 407mg 125mg 40%
Manganese 1.021mg 0.247mg 34%
Polyunsaturated fat 0.457g 5.398g 33%
Vitamin B1 0.529mg 0.17mg 30%
Magnesium 140mg 35mg 25%
Potassium 1406mg 579mg 24%
Zinc 2.79mg 0.5mg 21%
Fats 0.83g 14.73g 21%
Monounsaturated fat 0.064g 5.969g 15%
Vitamin B2 0.219mg 0.039mg 14%
Calcium 143mg 18mg 13%
Saturated fat 0.12g 2.336g 10%
Vitamin E 0.22mg 1.67mg 10%
Sodium 24mg 210mg 8%
Choline 36.8mg 7%
Vitamin K 19µg 11.2µg 7%
Carbs 60.01g 41.44g 6%
Vitamin B3 2.06mg 3.004mg 6%
Selenium 3.2µg 0.9µg 4%
Vitamin B5 0.78mg 0.58mg 4%
Vitamin B6 0.397mg 0.372mg 2%
Calories 333kcal 312kcal 1%
Vitamin C 4.5mg 4.7mg 0%
Net carbs 35.11g 37.64g N/A
Sugar 2.23g 0.3g N/A
Trans fat 0g 0.06g N/A
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%
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g 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
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more ProteinProtein +587.5%
Contains more CarbsCarbs +44.8%
Contains more OtherOther +107%
Contains more FatsFats +1674.7%
Contains more WaterWater +228.1%

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
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains less Sat. FatSaturated fat -94.9%
Contains more Mono. FatMonounsaturated fat +9226.6%
Contains more Poly. FatPolyunsaturated fat +1081.2%

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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.