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  6. Kidney beans raw vs. Matzo

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

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The main differences between kidney beans raw and matzo

  • Kidney beans raw is richer in copper, folate, fiber, iron, phosphorus, potassium, magnesium, vitamin B6, and zinc, yet matzo is richer in selenium.
  • Daily need coverage for copper for kidney beans raw is 100% higher.
  • Kidney beans raw contains 23 times more folate than matzo. Kidney beans raw contains 394µg of folate, while matzo contains 17µg.

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

Infographic

Kidney beans raw vs Matzo 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%
Matzo
Matzo
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
Contains more MagnesiumMagnesium +460%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +1155.4%
Contains more IronIron +159.5%
Contains more CopperCopper +1496.7%
Contains more ZincZinc +310.3%
Contains more PhosphorusPhosphorus +357.3%
Contains more ManganeseManganese +57.1%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +1053.1%

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%
Matzo
Matzo
3
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% 0% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +266.7%
Contains more Vitamin B1Vitamin B1 +36.7%
Contains more Vitamin B5Vitamin B5 +76.1%
Contains more Vitamin B6Vitamin B6 +245.2%
Contains more Vitamin KVitamin K +6233.3%
Contains more FolateFolate +2217.6%
Contains more Vitamin B2Vitamin B2 +32.9%
Contains more Vitamin B3Vitamin B3 +88.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Matzo DV% diff.
Copper 0.958mg 0.06mg 100%
Folate 394µg 17µg 94%
Fiber 24.9g 3g 88%
Iron 8.2mg 3.16mg 63%
Selenium 3.2µg 36.9µg 61%
Phosphorus 407mg 89mg 45%
Potassium 1406mg 112mg 38%
Protein 23.58g 10g 27%
Magnesium 140mg 25mg 27%
Vitamin B6 0.397mg 0.115mg 22%
Zinc 2.79mg 0.68mg 19%
Vitamin K 19µg 0.3µg 16%
Manganese 1.021mg 0.65mg 16%
Calcium 143mg 13mg 13%
Vitamin B1 0.529mg 0.387mg 12%
Vitamin B3 2.06mg 3.892mg 11%
Carbs 60.01g 83.7g 8%
Vitamin B5 0.78mg 0.443mg 7%
Vitamin B2 0.219mg 0.291mg 6%
Vitamin C 4.5mg 0mg 5%
Calories 333kcal 395kcal 3%
Choline 10.8mg 2%
Vitamin E 0.22mg 0.06mg 1%
Sodium 24mg 0mg 1%
Fats 0.83g 1.4g 1%
Polyunsaturated fat 0.457g 0.603g 1%
Net carbs 35.11g 80.7g N/A
Sugar 2.23g 0.29g N/A
Saturated fat 0.12g 0.226g 0%
Monounsaturated fat 0.064g 0.127g 0%
Tryptophan 0.279mg 0.116mg 0%
Threonine 0.992mg 0.267mg 0%
Isoleucine 1.041mg 0.371mg 0%
Leucine 1.882mg 0.692mg 0%
Lysine 1.618mg 0.193mg 0%
Methionine 0.355mg 0.176mg 0%
Phenylalanine 1.275mg 0.494mg 0%
Valine 1.233mg 0.42mg 0%
Histidine 0.656mg 0.213mg 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
Matzo
Matzo
2
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more ProteinProtein +135.8%
Contains more WaterWater +173.3%
Contains more OtherOther +538.3%
Contains more FatsFats +68.7%
Contains more CarbsCarbs +39.5%

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
Matzo
Matzo
2
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains less Sat. FatSaturated fat -46.9%
Contains more Mono. FatMonounsaturated fat +98.4%
Contains more Poly. FatPolyunsaturated fat +31.9%

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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.