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  6. Kidney beans raw vs. Ground beef

Kidney beans raw vs. Ground beef — In-Depth Nutrition Comparison

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Important differences between kidney beans raw and ground beef

  • Kidney beans raw has more fiber, copper, folate, iron, manganese, vitamin B1, phosphorus, and potassium; however, ground beef has more vitamin B12.
  • Ground beef's daily need coverage for vitamin B12 is 104% more.
  • Kidney beans raw is lower in saturated fat.
  • Kidney beans raw has a higher glycemic index than ground beef.

The food varieties used in the comparison are Beans, kidney, all types, mature seeds, raw and Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked.

Infographic

Kidney beans raw vs Ground beef 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 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
Contains more MagnesiumMagnesium +723.5%
Contains more CalciumCalcium +333.3%
Contains more PotassiumPotassium +483.4%
Contains more IronIron +261.2%
Contains more CopperCopper +1112.7%
Contains more PhosphorusPhosphorus +145.2%
Contains less SodiumSodium -67.1%
Contains more ManganeseManganese +11244.4%
Contains more ZincZinc +109.3%
Contains more SeleniumSelenium +496.9%

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 0% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +83.3%
Contains more Vitamin B1Vitamin B1 +937.3%
Contains more Vitamin B2Vitamin B2 +28.1%
Contains more Vitamin B5Vitamin B5 +52.3%
Contains more Vitamin B6Vitamin B6 +27.7%
Contains more Vitamin KVitamin K +555.2%
Contains more FolateFolate +5528.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +95.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Ground beef DV% diff.
Vitamin B12 0µg 2.49µg 104%
Fiber 24.9g 0g 100%
Copper 0.958mg 0.079mg 98%
Folate 394µg 7µg 97%
Iron 8.2mg 2.27mg 74%
Manganese 1.021mg 0.009mg 44%
Vitamin B1 0.529mg 0.051mg 40%
Potassium 1406mg 241mg 34%
Phosphorus 407mg 166mg 34%
Magnesium 140mg 17mg 29%
Cholesterol 0mg 88mg 29%
Selenium 3.2µg 19.1µg 29%
Zinc 2.79mg 5.84mg 28%
Saturated fat 0.12g 6.073g 27%
Fats 0.83g 15.37g 22%
Carbs 60.01g 0g 20%
Monounsaturated fat 0.064g 7.322g 18%
Choline 73.2mg 13%
Vitamin K 19µg 2.9µg 13%
Vitamin B3 2.06mg 4.026mg 12%
Calcium 143mg 33mg 11%
Vitamin B6 0.397mg 0.311mg 7%
Vitamin B5 0.78mg 0.512mg 5%
Calories 333kcal 241kcal 5%
Vitamin C 4.5mg 0mg 5%
Vitamin B2 0.219mg 0.171mg 4%
Sodium 24mg 73mg 2%
Protein 23.58g 23.87g 1%
Vitamin E 0.22mg 0.12mg 1%
Net carbs 35.11g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 2.23g 0g N/A
Vitamin A 0µg 3µg 0%
Trans fat 0g 1.173g N/A
Polyunsaturated fat 0.457g 0.408g 0%
Tryptophan 0.279mg 0.121mg 0%
Threonine 0.992mg 0.923mg 0%
Isoleucine 1.041mg 1.055mg 0%
Leucine 1.882mg 1.861mg 0%
Lysine 1.618mg 1.976mg 0%
Methionine 0.355mg 0.614mg 0%
Phenylalanine 1.275mg 0.931mg 0%
Valine 1.233mg 1.172mg 0%
Histidine 0.656mg 0.775mg 0%
Omega-6 - Gamma-linoleic acid 0.008g 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
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +60.3%
Contains more FatsFats +1751.8%
Contains more WaterWater +396.8%
~equal in Protein ~23.87g

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% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 g
Contains less Sat. FatSaturated fat -98%
Contains more Poly. FatPolyunsaturated fat +12%
Contains more Mono. FatMonounsaturated fat +11340.6%

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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.