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

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How are kidney beans raw and asparagus different?

  • Kidney beans raw is higher than asparagus in fiber, folate, copper, iron, phosphorus, manganese, potassium, vitamin B1, magnesium, and vitamin B6.
  • Kidney beans raw covers your daily need for fiber, 91% more than asparagus.
  • Kidney beans raw contains 10 times more magnesium than asparagus. Kidney beans raw contains 140mg of magnesium, while asparagus contains 14mg.

Beans, kidney, all types, mature seeds, raw and Asparagus, raw types were used in this article.

Infographic

Kidney beans raw vs Asparagus 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +900%
Contains more CalciumCalcium +495.8%
Contains more PotassiumPotassium +596%
Contains more IronIron +283.2%
Contains more CopperCopper +406.9%
Contains more ZincZinc +416.7%
Contains more PhosphorusPhosphorus +682.7%
Contains more ManganeseManganese +546.2%
Contains more SeleniumSelenium +39.1%
Contains less SodiumSodium -91.7%

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin B1Vitamin B1 +269.9%
Contains more Vitamin B2Vitamin B2 +55.3%
Contains more Vitamin B3Vitamin B3 +110.6%
Contains more Vitamin B5Vitamin B5 +184.7%
Contains more Vitamin B6Vitamin B6 +336.3%
Contains more FolateFolate +657.7%
Contains more Vitamin CVitamin C +24.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +413.6%
Contains more Vitamin KVitamin K +118.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more ProteinProtein +971.8%
Contains more FatsFats +591.7%
Contains more CarbsCarbs +1446.6%
Contains more OtherOther +560.3%
Contains more WaterWater +693.4%

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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +814%
Contains less Sat. FatSaturated fat -66.7%

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 Asparagus
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kidney beans raw Asparagus DV% diff.
Fiber 24.9g 2.1g 91%
Folate 394µg 52µg 86%
Copper 0.958mg 0.189mg 85%
Iron 8.2mg 2.14mg 76%
Phosphorus 407mg 52mg 51%
Protein 23.58g 2.2g 43%
Manganese 1.021mg 0.158mg 38%
Potassium 1406mg 202mg 35%
Vitamin B1 0.529mg 0.143mg 32%
Magnesium 140mg 14mg 30%
Vitamin B6 0.397mg 0.091mg 24%
Zinc 2.79mg 0.54mg 20%
Vitamin K 19µg 41.6µg 19%
Carbs 60.01g 3.88g 19%
Calories 333kcal 20kcal 16%
Calcium 143mg 24mg 12%
Vitamin B5 0.78mg 0.274mg 10%
Vitamin B3 2.06mg 0.978mg 7%
Vitamin E 0.22mg 1.13mg 6%
Vitamin B2 0.219mg 0.141mg 6%
Vitamin A 0µg 38µg 4%
Choline 16mg 3%
Polyunsaturated fat 0.457g 0.05g 3%
Selenium 3.2µg 2.3µg 2%
Sodium 24mg 2mg 1%
Fructose 1g 1%
Fats 0.83g 0.12g 1%
Vitamin C 4.5mg 5.6mg 1%
Net carbs 35.11g 1.78g N/A
Sugar 2.23g 1.88g N/A
Saturated fat 0.12g 0.04g 0%
Monounsaturated fat 0.064g 0g 0%
Tryptophan 0.279mg 0.027mg 0%
Threonine 0.992mg 0.084mg 0%
Isoleucine 1.041mg 0.075mg 0%
Leucine 1.882mg 0.128mg 0%
Lysine 1.618mg 0.104mg 0%
Methionine 0.355mg 0.031mg 0%
Phenylalanine 1.275mg 0.075mg 0%
Valine 1.233mg 0.115mg 0%
Histidine 0.656mg 0.049mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Asparagus
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
56%
Kidney beans raw
25%
Asparagus
Minerals Daily Need Coverage Score
130%
Kidney beans raw
25%
Asparagus

Comparison summary

Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 10)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $2.8)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is lower in Sugar?
Asparagus
Asparagus is lower in Sugar (difference - 0.35g)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 0.08g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.