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  6. Kidney beans raw vs. Mussels

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

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Important differences between kidney beans raw and mussels

  • Kidney beans raw has more fiber, copper, folate, potassium, magnesium, vitamin B6, and vitamin B1; however, mussels has more vitamin B12, manganese, and selenium.
  • Mussels's daily need coverage for vitamin B12 is 1000% more.
  • Mussels has a higher glycemic index than kidney beans raw.

The food varieties used in the comparison are Beans, kidney, all types, mature seeds, raw and Mollusks, mussel, blue, cooked, moist heat.

Infographic

Kidney beans raw vs Mussels 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 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
Contains more MagnesiumMagnesium +278.4%
Contains more CalciumCalcium +333.3%
Contains more PotassiumPotassium +424.6%
Contains more IronIron +22%
Contains more CopperCopper +543%
Contains more PhosphorusPhosphorus +42.8%
Contains less SodiumSodium -93.5%
Contains more ManganeseManganese +566%
Contains more SeleniumSelenium +2700%
~equal in Zinc ~2.67mg

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 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +76.3%
Contains more Vitamin B6Vitamin B6 +297%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +418.4%
Contains more Vitamin CVitamin C +202.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +91.8%
Contains more Vitamin B3Vitamin B3 +45.6%
Contains more Vitamin B5Vitamin B5 +21.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Mussels DV% diff.
Vitamin B12 0µg 24µg 1000%
Manganese 1.021mg 6.8mg 251%
Selenium 3.2µg 89.6µg 157%
Fiber 24.9g 0g 100%
Copper 0.958mg 0.149mg 90%
Folate 394µg 76µg 80%
Potassium 1406mg 268mg 33%
Magnesium 140mg 37mg 25%
Vitamin B6 0.397mg 0.1mg 23%
Vitamin B1 0.529mg 0.3mg 19%
Iron 8.2mg 6.72mg 19%
Cholesterol 0mg 56mg 19%
Carbs 60.01g 7.39g 18%
Phosphorus 407mg 285mg 17%
Vitamin K 19µg 16%
Sodium 24mg 369mg 15%
Vitamin B2 0.219mg 0.42mg 15%
Calcium 143mg 33mg 11%
Vitamin A 0µg 91µg 10%
Vitamin C 4.5mg 13.6mg 10%
Calories 333kcal 172kcal 8%
Vitamin B3 2.06mg 3mg 6%
Fats 0.83g 4.48g 6%
Polyunsaturated fat 0.457g 1.212g 5%
Vitamin B5 0.78mg 0.95mg 3%
Saturated fat 0.12g 0.85g 3%
Monounsaturated fat 0.064g 1.014g 2%
Vitamin E 0.22mg 1%
Zinc 2.79mg 2.67mg 1%
Protein 23.58g 23.8g 0%
Net carbs 35.11g 7.39g N/A
Sugar 2.23g N/A
Tryptophan 0.279mg 0.267mg 0%
Threonine 0.992mg 1.025mg 0%
Isoleucine 1.041mg 1.036mg 0%
Leucine 1.882mg 1.676mg 0%
Lysine 1.618mg 1.779mg 0%
Methionine 0.355mg 0.537mg 0%
Phenylalanine 1.275mg 0.853mg 0%
Valine 1.233mg 1.04mg 0%
Histidine 0.656mg 0.457mg 0%
Omega-3 - EPA 0g 0.276g N/A
Omega-3 - DHA 0g 0.506g N/A
Omega-3 - DPA 0.044g N/A

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% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Contains more CarbsCarbs +712%
Contains more OtherOther +20.4%
Contains more FatsFats +439.8%
Contains more WaterWater +420.4%
~equal in Protein ~23.8g

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
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
Contains less Sat. FatSaturated fat -85.9%
Contains more Mono. FatMonounsaturated fat +1484.4%
Contains more Poly. FatPolyunsaturated fat +165.2%

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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.