Kidney beans raw vs. Garlic — In-Depth Nutrition Comparison
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Important differences between kidney beans raw and garlic
- Kidney beans raw has more folate, fiber, iron, copper, phosphorus, potassium, and vitamin B1; however, garlic has more vitamin B6, vitamin C, and manganese.
- Kidney beans raw's daily need coverage for folate is 98% more.
- Kidney beans raw has 12 times more fiber than garlic. Kidney beans raw has 24.9g of fiber, while garlic has 2.1g.
The food varieties used in the comparison are Beans, kidney, all types, mature seeds, raw and Garlic, raw.
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.
| Contains more MagnesiumMagnesium | +460% |
| Contains more PotassiumPotassium | +250.6% |
| Contains more IronIron | +382.4% |
| Contains more CopperCopper | +220.4% |
| Contains more ZincZinc | +140.5% |
| Contains more PhosphorusPhosphorus | +166% |
| Contains more CalciumCalcium | +26.6% |
| Contains less SodiumSodium | -29.2% |
| Contains more ManganeseManganese | +63.8% |
| Contains more SeleniumSelenium | +343.8% |
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.
| Contains more Vitamin EVitamin E | +175% |
| Contains more Vitamin B1Vitamin B1 | +164.5% |
| Contains more Vitamin B2Vitamin B2 | +99.1% |
| Contains more Vitamin B3Vitamin B3 | +194.3% |
| Contains more Vitamin B5Vitamin B5 | +30.9% |
| Contains more Vitamin KVitamin K | +1017.6% |
| Contains more FolateFolate | +13033.3% |
| Contains more Vitamin CVitamin C | +593.3% |
| Contains more Vitamin B6Vitamin B6 | +211.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.58 g
Fats:
0.83 g
Carbs:
60.01 g
Water:
11.75 g
Other:
3.83 g
Protein:
6.36 g
Fats:
0.5 g
Carbs:
33.06 g
Water:
58.58 g
Other:
1.5 g
| Contains more ProteinProtein | +270.8% |
| Contains more FatsFats | +66% |
| Contains more CarbsCarbs | +81.5% |
| Contains more OtherOther | +155.3% |
| Contains more WaterWater | +398.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.457 g
Saturated fat:
Sat. Fat
0.089 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.249 g
| Contains more Mono. FatMonounsaturated fat | +481.8% |
| Contains more Poly. FatPolyunsaturated fat | +83.5% |
| Contains less Sat. FatSaturated fat | -25.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 394µg | 3µg | 98% |
| Fiber | 24.9g | 2.1g | 91% |
| Iron | 8.2mg | 1.7mg | 81% |
| Copper | 0.958mg | 0.299mg | 73% |
| Vitamin B6 | 0.397mg | 1.235mg | 64% |
| Phosphorus | 407mg | 153mg | 36% |
| Protein | 23.58g | 6.36g | 34% |
| Vitamin C | 4.5mg | 31.2mg | 30% |
| Potassium | 1406mg | 401mg | 30% |
| Manganese | 1.021mg | 1.672mg | 28% |
| Vitamin B1 | 0.529mg | 0.2mg | 27% |
| Magnesium | 140mg | 25mg | 27% |
| Selenium | 3.2µg | 14.2µg | 20% |
| Zinc | 2.79mg | 1.16mg | 15% |
| Vitamin K | 19µg | 1.7µg | 14% |
| Vitamin B3 | 2.06mg | 0.7mg | 9% |
| Calories | 333kcal | 149kcal | 9% |
| Carbs | 60.01g | 33.06g | 9% |
| Vitamin B2 | 0.219mg | 0.11mg | 8% |
| Calcium | 143mg | 181mg | 4% |
| Vitamin B5 | 0.78mg | 0.596mg | 4% |
| Choline | 23.2mg | 4% | |
| Vitamin E | 0.22mg | 0.08mg | 1% |
| Polyunsaturated fat | 0.457g | 0.249g | 1% |
| Fats | 0.83g | 0.5g | 1% |
| Net carbs | 35.11g | 30.96g | N/A |
| Sugar | 2.23g | 1g | N/A |
| Sodium | 24mg | 17mg | 0% |
| Saturated fat | 0.12g | 0.089g | 0% |
| Monounsaturated fat | 0.064g | 0.011g | 0% |
| Tryptophan | 0.279mg | 0.066mg | 0% |
| Threonine | 0.992mg | 0.157mg | 0% |
| Isoleucine | 1.041mg | 0.217mg | 0% |
| Leucine | 1.882mg | 0.308mg | 0% |
| Lysine | 1.618mg | 0.273mg | 0% |
| Methionine | 0.355mg | 0.076mg | 0% |
| Phenylalanine | 1.275mg | 0.183mg | 0% |
| Valine | 1.233mg | 0.291mg | 0% |
| Histidine | 0.656mg | 0.113mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
41%
Minerals Daily Need Coverage Score
130%
67%
Comparison summary
Which food is richer in minerals?
Kidney beans raw is relatively richer in minerals
Which food is lower in glycemic index?
Kidney beans raw is lower in glycemic index (difference - 8)
Which food is richer in vitamins?
Kidney beans raw is relatively richer in vitamins
Which food is lower in Sugar?
Garlic is lower in Sugar (difference - 1.23g)
Which food contains less Sodium?
Garlic contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Garlic is lower in Saturated fat (difference - 0.031g)
Which food is cheaper?
Garlic is cheaper (difference - $0.6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)