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  6. Kidney beans raw vs. Mulberry

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

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What are the differences between kidney beans raw and mulberries?

  • Kidney beans raw is higher in copper, folate, fiber, iron, phosphorus, vitamin B1, potassium, magnesium, and vitamin B6, yet mulberries are higher in vitamin C.
  • Kidney beans raw's daily need coverage for copper is 100% more.
  • Kidney beans raw has 66 times more folate than mulberries. While kidney beans raw has 394µg of folate, mulberries have only 6µg.

We used Beans, kidney, all types, mature seeds, raw and Mulberries, raw types in this article.

Infographic

Kidney beans raw vs Mulberry 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains more MagnesiumMagnesium +677.8%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +624.7%
Contains more IronIron +343.2%
Contains more CopperCopper +1496.7%
Contains more ZincZinc +2225%
Contains more PhosphorusPhosphorus +971.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +433.3%
Contains less SodiumSodium -58.3%

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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin B1Vitamin B1 +1724.1%
Contains more Vitamin B2Vitamin B2 +116.8%
Contains more Vitamin B3Vitamin B3 +232.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +694%
Contains more Vitamin KVitamin K +143.6%
Contains more FolateFolate +6466.7%
Contains more Vitamin CVitamin C +708.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +295.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Mulberry DV% diff.
Copper 0.958mg 0.06mg 100%
Folate 394µg 6µg 97%
Fiber 24.9g 1.7g 93%
Iron 8.2mg 1.85mg 79%
Phosphorus 407mg 38mg 53%
Manganese 1.021mg 44%
Protein 23.58g 1.44g 44%
Vitamin B1 0.529mg 0.029mg 42%
Potassium 1406mg 194mg 36%
Vitamin C 4.5mg 36.4mg 35%
Magnesium 140mg 18mg 29%
Vitamin B6 0.397mg 0.05mg 27%
Zinc 2.79mg 0.12mg 24%
Carbs 60.01g 9.8g 17%
Vitamin B5 0.78mg 16%
Calories 333kcal 43kcal 15%
Calcium 143mg 39mg 10%
Vitamin B3 2.06mg 0.62mg 9%
Vitamin B2 0.219mg 0.101mg 9%
Vitamin K 19µg 7.8µg 9%
Selenium 3.2µg 0.6µg 5%
Vitamin E 0.22mg 0.87mg 4%
Polyunsaturated fat 0.457g 0.207g 2%
Choline 12.3mg 2%
Sodium 24mg 10mg 1%
Fats 0.83g 0.39g 1%
Net carbs 35.11g 8.1g N/A
Sugar 2.23g 8.1g N/A
Vitamin A 0µg 1µg 0%
Saturated fat 0.12g 0.027g 0%
Monounsaturated fat 0.064g 0.041g 0%
Tryptophan 0.279mg 0%
Threonine 0.992mg 0%
Isoleucine 1.041mg 0%
Leucine 1.882mg 0%
Lysine 1.618mg 0%
Methionine 0.355mg 0%
Phenylalanine 1.275mg 0%
Valine 1.233mg 0%
Histidine 0.656mg 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
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more ProteinProtein +1537.5%
Contains more FatsFats +112.8%
Contains more CarbsCarbs +512.3%
Contains more OtherOther +455.1%
Contains more WaterWater +646.2%

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
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Contains more Mono. FatMonounsaturated fat +56.1%
Contains more Poly. FatPolyunsaturated fat +120.8%
Contains less Sat. FatSaturated fat -77.5%

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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.