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  6. Kidney beans raw vs. Minestrone

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

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What are the differences between kidney beans raw and minestrone?

  • Kidney beans raw is richer than minestrone in copper, fiber, iron, folate, phosphorus, vitamin B1, manganese, potassium, magnesium, and vitamin B6.
  • Kidney beans raw's daily need coverage for copper is 101% more.
  • Kidney beans raw has 62 times more fiber than minestrone. While kidney beans raw has 24.9g of fiber, minestrone has only 0.4g.
  • The glycemic index of kidney beans raw is lower.

We used Beans, kidney, all types, mature seeds, raw and Soup, minestrone, canned, prepared with equal volume water types in this article.

Infographic

Kidney beans raw vs Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +4566.7%
Contains more CalciumCalcium +921.4%
Contains more PotassiumPotassium +981.5%
Contains more IronIron +2057.9%
Contains more CopperCopper +1778.4%
Contains more ZincZinc +800%
Contains more PhosphorusPhosphorus +1669.6%
Contains less SodiumSodium -90.6%
Contains more ManganeseManganese +571.7%
Contains more SeleniumSelenium +∞%

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin CVitamin C +800%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2304.5%
Contains more Vitamin B2Vitamin B2 +1116.7%
Contains more Vitamin B3Vitamin B3 +426.9%
Contains more Vitamin B5Vitamin B5 +457.1%
Contains more Vitamin B6Vitamin B6 +868.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2526.7%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Minestrone DV% diff.
Copper 0.958mg 0.051mg 101%
Iron 8.2mg 0.38mg 98%
Fiber 24.9g 0.4g 98%
Folate 394µg 15µg 95%
Phosphorus 407mg 23mg 55%
Protein 23.58g 1.77g 44%
Vitamin B1 0.529mg 0.022mg 42%
Potassium 1406mg 130mg 38%
Manganese 1.021mg 0.152mg 38%
Magnesium 140mg 3mg 33%
Vitamin B6 0.397mg 0.041mg 27%
Zinc 2.79mg 0.31mg 23%
Carbs 60.01g 4.66g 18%
Vitamin K 19µg 16%
Vitamin B2 0.219mg 0.018mg 15%
Calories 333kcal 34kcal 15%
Calcium 143mg 14mg 13%
Vitamin B5 0.78mg 0.14mg 13%
Vitamin B3 2.06mg 0.391mg 10%
Sodium 24mg 254mg 10%
Selenium 3.2µg 6%
Vitamin A 0µg 49µg 5%
Vitamin C 4.5mg 0.5mg 4%
Vitamin E 0.22mg 1%
Saturated fat 0.12g 0.23g 1%
Monounsaturated fat 0.064g 0.29g 1%
Fats 0.83g 1.04g 0%
Net carbs 35.11g 4.26g N/A
Cholesterol 0mg 1mg 0%
Sugar 2.23g N/A
Polyunsaturated fat 0.457g 0.46g 0%
Tryptophan 0.279mg 0.013mg 0%
Threonine 0.992mg 0.043mg 0%
Isoleucine 1.041mg 0.054mg 0%
Leucine 1.882mg 0.098mg 0%
Lysine 1.618mg 0.076mg 0%
Methionine 0.355mg 0.018mg 0%
Phenylalanine 1.275mg 0.064mg 0%
Valine 1.233mg 0.074mg 0%
Histidine 0.656mg 0.03mg 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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more ProteinProtein +1232.2%
Contains more CarbsCarbs +1187.8%
Contains more OtherOther +219.2%
Contains more FatsFats +25.3%
Contains more WaterWater +677.3%

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -47.8%
Contains more Mono. FatMonounsaturated fat +353.1%
~equal in Polyunsaturated fat ~0.46g

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.