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Kidney beans raw vs. Mixed nuts — In-Depth Nutrition Comparison

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The main differences between kidney beans raw and mixed nuts

  • Kidney beans raw is richer in folate, fiber, iron, vitamin B1, and potassium, yet mixed nuts are richer in selenium, vitamin E, manganese, and vitamin B3.
  • Daily need coverage for folate for kidney beans raw is 78% higher.
  • Kidney beans raw contains 4 times more fiber than mixed nuts. Kidney beans raw contains 24.9g of fiber, while mixed nuts contain 7g.
  • Kidney beans raw contains less saturated fat.

Food types used in this article are Beans, kidney, all types, mature seeds, raw and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Kidney beans raw vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more CalciumCalcium +22.2%
Contains more PotassiumPotassium +122.5%
Contains more IronIron +214.2%
Contains more MagnesiumMagnesium +63.6%
Contains more ZincZinc +20.4%
Contains more PhosphorusPhosphorus +12%
Contains less SodiumSodium -79.2%
Contains more ManganeseManganese +99.8%
Contains more SeleniumSelenium +959.4%
~equal in Copper ~0.907mg

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% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +800%
Contains more Vitamin B1Vitamin B1 +179.9%
Contains more Vitamin B2Vitamin B2 +11.7%
Contains more Vitamin B6Vitamin B6 +12.8%
Contains more Vitamin KVitamin K +233.3%
Contains more FolateFolate +374.7%
Contains more Vitamin EVitamin E +3454.5%
Contains more Vitamin B3Vitamin B3 +274.2%
Contains more Vitamin B5Vitamin B5 +46.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more ProteinProtein +17.7%
Contains more CarbsCarbs +185.1%
Contains more WaterWater +464.9%
Contains more OtherOther +33%
Contains more FatsFats +6400%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +44412.5%
Contains more Poly. FatPolyunsaturated fat +3097.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans raw Mixed nuts
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kidney beans raw Mixed nuts DV% diff.
Polyunsaturated fat 0.457g 14.612g 94%
Fats 0.83g 53.95g 82%
Folate 394µg 83µg 78%
Fiber 24.9g 7g 72%
Monounsaturated fat 0.064g 28.488g 71%
Iron 8.2mg 2.61mg 70%
Selenium 3.2µg 33.9µg 56%
Vitamin E 0.22mg 7.82mg 51%
Manganese 1.021mg 2.04mg 44%
Saturated fat 0.12g 8.711g 39%
Vitamin B3 2.06mg 7.709mg 35%
Vitamin B1 0.529mg 0.189mg 28%
Potassium 1406mg 632mg 23%
Magnesium 140mg 229mg 21%
Calories 333kcal 607kcal 14%
Carbs 60.01g 21.05g 13%
Vitamin K 19µg 5.7µg 11%
Choline 52mg 9%
Phosphorus 407mg 456mg 7%
Protein 23.58g 20.04g 7%
Vitamin B5 0.78mg 1.14mg 7%
Copper 0.958mg 0.907mg 6%
Zinc 2.79mg 3.36mg 5%
Vitamin C 4.5mg 0.5mg 4%
Vitamin B6 0.397mg 0.352mg 3%
Calcium 143mg 117mg 3%
Starch 4.2g 2%
Vitamin B2 0.219mg 0.196mg 2%
Sodium 24mg 5mg 1%
Net carbs 35.11g 14.05g N/A
Sugar 2.23g 4.15g N/A
Trans fat 0g 0.055g N/A
Tryptophan 0.279mg 0.22mg 0%
Threonine 0.992mg 0.703mg 0%
Isoleucine 1.041mg 0.826mg 0%
Leucine 1.882mg 1.656mg 0%
Lysine 1.618mg 0.782mg 0%
Methionine 0.355mg 0.283mg 0%
Phenylalanine 1.275mg 1.182mg 0%
Valine 1.233mg 1.001mg 0%
Histidine 0.656mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Mixed nuts
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Kidney beans raw
50%
Mixed nuts
Minerals Daily Need Coverage Score
130%
Kidney beans raw
139%
Mixed nuts

Comparison summary

Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 19mg)
Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 1.92g)
Which food is lower in Saturated fat?
Kidney beans raw
Kidney beans raw is lower in Saturated fat (difference - 8.591g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 2)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $1.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.