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  6. Kidney beans raw vs. Fruit salad

Kidney beans raw vs. Fruit salad — In-Depth Nutrition Comparison

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Significant differences between kidney beans raw and fruit salad

  • The amount of copper, iron, folate, fiber, phosphorus, vitamin B1, potassium, manganese, magnesium, and vitamin B6 in kidney beans raw is higher than in fruit salad.
  • Kidney beans raw covers your daily copper needs 101% more than fruit salad.
  • Fruit salad has 131 times less folate than kidney beans raw. Kidney beans raw has 394µg of folate, while fruit salad has 3µg.
  • Fruit salad has a higher glycemic index. The glycemic index of fruit salad is 54, 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 Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids.

Infographic

Kidney beans raw vs Fruit salad infographic
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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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +1650%
Contains more CalciumCalcium +1200%
Contains more PotassiumPotassium +1112.1%
Contains more IronIron +3180%
Contains more CopperCopper +1816%
Contains more ZincZinc +1892.9%
Contains more PhosphorusPhosphorus +2807.1%
Contains more ManganeseManganese +576.2%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -79.2%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin CVitamin C +36.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +4709.1%
Contains more Vitamin B2Vitamin B2 +1464.3%
Contains more Vitamin B3Vitamin B3 +478.7%
Contains more Vitamin B5Vitamin B5 +1371.7%
Contains more Vitamin B6Vitamin B6 +1370.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +13033.3%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Fruit salad DV% diff.
Copper 0.958mg 0.05mg 101%
Iron 8.2mg 0.25mg 99%
Folate 394µg 3µg 98%
Fiber 24.9g 1g 96%
Phosphorus 407mg 14mg 56%
Protein 23.58g 0.51g 46%
Vitamin B1 0.529mg 0.011mg 43%
Manganese 1.021mg 0.151mg 38%
Potassium 1406mg 116mg 38%
Magnesium 140mg 8mg 31%
Vitamin B6 0.397mg 0.027mg 28%
Zinc 2.79mg 0.14mg 24%
Carbs 60.01g 13.05g 16%
Vitamin B2 0.219mg 0.014mg 16%
Vitamin K 19µg 16%
Vitamin B5 0.78mg 0.053mg 15%
Calories 333kcal 50kcal 14%
Calcium 143mg 11mg 13%
Vitamin B3 2.06mg 0.356mg 11%
Selenium 3.2µg 6%
Polyunsaturated fat 0.457g 0.011g 3%
Vitamin A 0µg 30µg 3%
Fats 0.83g 0.03g 1%
Saturated fat 0.12g 0.004g 1%
Vitamin E 0.22mg 1%
Vitamin C 4.5mg 3.3mg 1%
Sodium 24mg 5mg 1%
Net carbs 35.11g 12.05g N/A
Sugar 2.23g N/A
Monounsaturated fat 0.064g 0.005g 0%
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%

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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +4523.5%
Contains more FatsFats +2666.7%
Contains more CarbsCarbs +359.8%
Contains more OtherOther +1373.1%
Contains more WaterWater +633.2%

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +1180%
Contains more Poly. FatPolyunsaturated fat +4054.5%
Contains less Sat. FatSaturated fat -96.7%

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.