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  6. Kidney beans raw vs. Mustard

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

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Summary of differences between kidney beans raw and mustard

  • Kidney beans raw has more copper, folate, fiber, iron, phosphorus, potassium, vitamin B1, and manganese; however, mustard is higher in selenium.
  • Kidney beans raw covers your daily need for copper, 98% more than mustard.
  • Kidney beans raw has 56 times more folate than mustard. While kidney beans raw has 394µg of folate, mustard has only 7µg.
  • Kidney beans raw has less sodium.

These are the specific foods used in this comparison Beans, kidney, all types, mature seeds, raw and Mustard, prepared, yellow.

Infographic

Kidney beans raw vs Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more MagnesiumMagnesium +191.7%
Contains more CalciumCalcium +127%
Contains more PotassiumPotassium +825%
Contains more IronIron +409.3%
Contains more CopperCopper +1194.6%
Contains more ZincZinc +335.9%
Contains more PhosphorusPhosphorus +276.9%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +141.9%
Contains more SeleniumSelenium +946.9%

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% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin CVitamin C +1400%
Contains more Vitamin B1Vitamin B1 +198.9%
Contains more Vitamin B2Vitamin B2 +212.9%
Contains more Vitamin B3Vitamin B3 +264.6%
Contains more Vitamin B5Vitamin B5 +207.1%
Contains more Vitamin B6Vitamin B6 +467.1%
Contains more Vitamin KVitamin K +1257.1%
Contains more FolateFolate +5528.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +63.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Mustard DV% diff.
Copper 0.958mg 0.074mg 98%
Folate 394µg 7µg 97%
Fiber 24.9g 4g 84%
Iron 8.2mg 1.61mg 82%
Selenium 3.2µg 33.5µg 55%
Sodium 24mg 1104mg 47%
Phosphorus 407mg 108mg 43%
Protein 23.58g 3.74g 40%
Potassium 1406mg 152mg 37%
Vitamin B1 0.529mg 0.177mg 29%
Manganese 1.021mg 0.422mg 26%
Vitamin B6 0.397mg 0.07mg 25%
Magnesium 140mg 48mg 22%
Zinc 2.79mg 0.64mg 20%
Carbs 60.01g 5.83g 18%
Vitamin K 19µg 1.4µg 15%
Calories 333kcal 60kcal 14%
Vitamin B5 0.78mg 0.254mg 11%
Vitamin B2 0.219mg 0.07mg 11%
Vitamin B3 2.06mg 0.565mg 9%
Calcium 143mg 63mg 8%
Vitamin C 4.5mg 0.3mg 5%
Monounsaturated fat 0.064g 2.182g 5%
Fats 0.83g 3.34g 4%
Choline 22.4mg 4%
Polyunsaturated fat 0.457g 0.774g 2%
Vitamin E 0.22mg 0.36mg 1%
Vitamin A 0µg 5µg 1%
Net carbs 35.11g 1.83g N/A
Sugar 2.23g 0.92g N/A
Starch 0.64g 0%
Trans fat 0g 0.009g N/A
Saturated fat 0.12g 0.214g 0%
Tryptophan 0.279mg 0.009mg 0%
Threonine 0.992mg 0.167mg 0%
Isoleucine 1.041mg 0.146mg 0%
Leucine 1.882mg 0.292mg 0%
Lysine 1.618mg 0.264mg 0%
Methionine 0.355mg 0.076mg 0%
Phenylalanine 1.275mg 0.161mg 0%
Valine 1.233mg 0.189mg 0%
Histidine 0.656mg 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g 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
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more ProteinProtein +530.5%
Contains more CarbsCarbs +929.3%
Contains more OtherOther +13.6%
Contains more FatsFats +302.4%
Contains more WaterWater +612.5%

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
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains less Sat. FatSaturated fat -43.9%
Contains more Mono. FatMonounsaturated fat +3309.4%
Contains more Poly. FatPolyunsaturated fat +69.4%

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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.