Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Kidney beans raw
  5. Compare
  6. Kidney beans raw vs. Gooseberry

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

Compare

The main differences between kidney beans raw and gooseberries

  • Kidney beans raw is richer in copper, iron, folate, fiber, phosphorus, vitamin B1, manganese, potassium, and magnesium, yet gooseberries are richer in vitamin C.
  • Daily need coverage for copper for kidney beans raw is 99% higher.
  • Kidney beans raw contains 66 times more folate than gooseberries. Kidney beans raw contains 394µg of folate, while gooseberries contain 6µg.

Food types used in this article are Beans, kidney, all types, mature seeds, raw and Gooseberries, raw.

Infographic

Kidney beans raw vs Gooseberry 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 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Contains more MagnesiumMagnesium +1300%
Contains more CalciumCalcium +472%
Contains more PotassiumPotassium +610.1%
Contains more IronIron +2545.2%
Contains more CopperCopper +1268.6%
Contains more ZincZinc +2225%
Contains more PhosphorusPhosphorus +1407.4%
Contains more ManganeseManganese +609%
Contains more SeleniumSelenium +433.3%
Contains less SodiumSodium -95.8%

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.
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 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin B1Vitamin B1 +1222.5%
Contains more Vitamin B2Vitamin B2 +630%
Contains more Vitamin B3Vitamin B3 +586.7%
Contains more Vitamin B5Vitamin B5 +172.7%
Contains more Vitamin B6Vitamin B6 +396.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +6466.7%
Contains more Vitamin CVitamin C +515.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +68.2%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Gooseberry DV% diff.
Copper 0.958mg 0.07mg 99%
Iron 8.2mg 0.31mg 99%
Folate 394µg 6µg 97%
Fiber 24.9g 4.3g 82%
Phosphorus 407mg 27mg 54%
Protein 23.58g 0.88g 45%
Vitamin B1 0.529mg 0.04mg 41%
Manganese 1.021mg 0.144mg 38%
Potassium 1406mg 198mg 36%
Magnesium 140mg 10mg 31%
Vitamin C 4.5mg 27.7mg 26%
Zinc 2.79mg 0.12mg 24%
Vitamin B6 0.397mg 0.08mg 24%
Carbs 60.01g 10.18g 17%
Vitamin K 19µg 16%
Vitamin B2 0.219mg 0.03mg 15%
Calories 333kcal 44kcal 14%
Calcium 143mg 25mg 12%
Vitamin B3 2.06mg 0.3mg 11%
Vitamin B5 0.78mg 0.286mg 10%
Selenium 3.2µg 0.6µg 5%
Vitamin A 0µg 15µg 2%
Vitamin E 0.22mg 0.37mg 1%
Sodium 24mg 1mg 1%
Polyunsaturated fat 0.457g 0.317g 1%
Fats 0.83g 0.58g 0%
Net carbs 35.11g 5.88g N/A
Sugar 2.23g N/A
Saturated fat 0.12g 0.038g 0%
Monounsaturated fat 0.064g 0.051g 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
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more ProteinProtein +2579.5%
Contains more FatsFats +43.1%
Contains more CarbsCarbs +489.5%
Contains more OtherOther +681.6%
Contains more WaterWater +647.8%

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
9% 13% 78%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 g
Contains more Mono. FatMonounsaturated fat +25.5%
Contains more Poly. FatPolyunsaturated fat +44.2%
Contains less Sat. FatSaturated fat -68.3%

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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.