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  6. Kidney beans raw vs. Monterey Jack

Kidney beans raw vs. Monterey Jack — In-Depth Nutrition Comparison

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Important differences between kidney beans raw and monterey Jack

  • Kidney beans raw has more copper, fiber, folate, iron, manganese, vitamin B1, and potassium; however, monterey Jack has more calcium and vitamin B12.
  • Kidney beans raw's daily need coverage for copper is 103% more.
  • Kidney beans raw is lower in saturated fat.

The food varieties used in the comparison are Beans, kidney, all types, mature seeds, raw and Cheese, monterey.

Infographic

Kidney beans raw vs Monterey Jack 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 19% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
Contains more MagnesiumMagnesium +418.5%
Contains more PotassiumPotassium +1635.8%
Contains more IronIron +1038.9%
Contains more CopperCopper +2893.8%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +9181.8%
Contains more CalciumCalcium +421.7%
Contains more SeleniumSelenium +353.1%
~equal in Zinc ~3mg
~equal in Phosphorus ~444mg

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% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +3426.7%
Contains more Vitamin B3Vitamin B3 +2115.1%
Contains more Vitamin B5Vitamin B5 +271.4%
Contains more Vitamin B6Vitamin B6 +402.5%
Contains more Vitamin KVitamin K +660%
Contains more FolateFolate +2088.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +18.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +78.1%
Contains more Vitamin B12Vitamin B12 +∞%

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% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
Contains more CarbsCarbs +8725%
Contains more FatsFats +3548.2%
Contains more WaterWater +249%
~equal in Protein ~24.48g
~equal in Other ~3.55g

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
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +13573.4%
Contains more Poly. FatPolyunsaturated fat +96.7%

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 Monterey Jack
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kidney beans raw Monterey Jack DV% diff.
Copper 0.958mg 0.032mg 103%
Fiber 24.9g 0g 100%
Folate 394µg 18µg 94%
Iron 8.2mg 0.72mg 94%
Saturated fat 0.12g 19.066g 86%
Calcium 143mg 746mg 60%
Fats 0.83g 30.28g 45%
Manganese 1.021mg 0.011mg 44%
Vitamin B1 0.529mg 0.015mg 43%
Potassium 1406mg 81mg 39%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Magnesium 140mg 27mg 27%
Sodium 24mg 600mg 25%
Vitamin B6 0.397mg 0.079mg 24%
Monounsaturated fat 0.064g 8.751g 22%
Vitamin A 0µg 198µg 22%
Selenium 3.2µg 14.5µg 21%
Carbs 60.01g 0.68g 20%
Vitamin K 19µg 2.5µg 14%
Vitamin B2 0.219mg 0.39mg 13%
Vitamin B3 2.06mg 0.093mg 12%
Vitamin B5 0.78mg 0.21mg 11%
Phosphorus 407mg 444mg 5%
Vitamin C 4.5mg 0mg 5%
Choline 15.4mg 3%
Polyunsaturated fat 0.457g 0.899g 3%
Vitamin D 0IU 22IU 3%
Vitamin D 0µg 0.6µg 3%
Calories 333kcal 373kcal 2%
Protein 23.58g 24.48g 2%
Zinc 2.79mg 3mg 2%
Net carbs 35.11g 0.68g N/A
Sugar 2.23g 0.5g N/A
Vitamin E 0.22mg 0.26mg 0%
Tryptophan 0.279mg 0.315mg 0%
Threonine 0.992mg 0.871mg 0%
Isoleucine 1.041mg 1.519mg 0%
Leucine 1.882mg 2.344mg 0%
Lysine 1.618mg 2.037mg 0%
Methionine 0.355mg 0.641mg 0%
Phenylalanine 1.275mg 1.289mg 0%
Valine 1.233mg 1.635mg 0%
Histidine 0.656mg 0.859mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Monterey Jack
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
26%
Monterey Jack
Minerals Daily Need Coverage Score
130%
Kidney beans raw
72%
Monterey Jack

Comparison summary

Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 1.73g)
Which food is lower in Cholesterol?
Kidney beans raw
Kidney beans raw is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 576mg)
Which food is lower in Saturated fat?
Kidney beans raw
Kidney beans raw is lower in Saturated fat (difference - 18.946g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 5)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $2.8)
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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.