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  6. Kidney beans raw vs. Nachos

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

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A recap on differences between kidney beans raw and nachos

  • Kidney beans raw is higher in copper, folate, iron, fiber, manganese, vitamin B1, potassium, phosphorus, and magnesium, yet nachos are higher in vitamin E.
  • Kidney beans raw covers your daily copper needs 99% more than nachos.
  • Kidney beans raw contains 39 times more folate than nachos. While kidney beans raw contains 394µg of folate, nachos contain only 10µg.
  • The glycemic index of kidney beans raw is lower.

Food varieties used in this article are Beans, kidney, all types, mature seeds, raw and Fast foods, nachos, with cheese.

Infographic

Kidney beans raw vs Nachos 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%
Nachos
Nachos
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 19% 32% 28% 21% 23% 85% 41% 24% 47%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +127%
Contains more PotassiumPotassium +288.4%
Contains more IronIron +993.3%
Contains more CopperCopper +1396.9%
Contains more ZincZinc +224.4%
Contains more PhosphorusPhosphorus +105.6%
Contains less SodiumSodium -92.3%
Contains more ManganeseManganese +446%
Contains more SeleniumSelenium +168.8%

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%
Nachos
Nachos
4
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 3.7% 1.7% 82% 0% 31% 31% 12% 23% 50% 8.8% 48% 7.5% 14%
Contains more Vitamin CVitamin C +309.1%
Contains more Vitamin B1Vitamin B1 +330.1%
Contains more Vitamin B2Vitamin B2 +64.7%
Contains more Vitamin B3Vitamin B3 +227%
Contains more Vitamin B5Vitamin B5 +105.3%
Contains more Vitamin B6Vitamin B6 +84.7%
Contains more FolateFolate +3840%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1754.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~19.3µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Nachos DV% diff.
Copper 0.958mg 0.064mg 99%
Folate 394µg 10µg 96%
Iron 8.2mg 0.75mg 93%
Fiber 24.9g 3.2g 87%
Protein 23.58g 4.32g 39%
Manganese 1.021mg 0.187mg 36%
Monounsaturated fat 0.064g 14.02g 35%
Vitamin B1 0.529mg 0.123mg 34%
Fats 0.83g 21.5g 32%
Potassium 1406mg 362mg 31%
Polyunsaturated fat 0.457g 5.04g 31%
Phosphorus 407mg 198mg 30%
Vitamin E 0.22mg 4.08mg 26%
Magnesium 140mg 42mg 23%
Zinc 2.79mg 0.86mg 18%
Vitamin B6 0.397mg 0.215mg 14%
Sodium 24mg 313mg 13%
Starch 28.33g 12%
Selenium 3.2µg 8.6µg 10%
Vitamin B3 2.06mg 0.63mg 9%
Saturated fat 0.12g 2.173g 9%
Calcium 143mg 63mg 8%
Carbs 60.01g 34.91g 8%
Vitamin B5 0.78mg 0.38mg 8%
Vitamin B2 0.219mg 0.133mg 7%
Choline 26.4mg 5%
Vitamin C 4.5mg 1.1mg 4%
Vitamin B12 0µg 0.07µg 3%
Calories 333kcal 343kcal 1%
Vitamin A 0µg 5µg 1%
Cholesterol 0mg 3mg 1%
Net carbs 35.11g 31.71g N/A
Sugar 2.23g 2.17g N/A
Vitamin K 19µg 19.3µg 0%
Trans fat 0g 0.058g N/A
Tryptophan 0.279mg 0.042mg 0%
Threonine 0.992mg 0.156mg 0%
Isoleucine 1.041mg 0.187mg 0%
Leucine 1.882mg 0.521mg 0%
Lysine 1.618mg 0.156mg 0%
Methionine 0.355mg 0.094mg 0%
Phenylalanine 1.275mg 0.229mg 0%
Valine 1.233mg 0.25mg 0%
Histidine 0.656mg 0.135mg 0%
Omega-3 - ALA 0.617g N/A
Omega-6 - Gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.011g N/A
Omega-6 - Linoleic acid 4.343g 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
Nachos
Nachos
2
4% 22% 35% 37% 2%
Protein: 4.32 g
Fats: 21.5 g
Carbs: 34.91 g
Water: 37.4 g
Other: 1.87 g
Contains more ProteinProtein +445.8%
Contains more CarbsCarbs +71.9%
Contains more OtherOther +104.8%
Contains more FatsFats +2490.4%
Contains more WaterWater +218.3%

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
Nachos
Nachos
2
10% 66% 24%
Saturated fat: Sat. Fat 2.173 g
Monounsaturated fat: Mono. Fat 14.02 g
Polyunsaturated fat: Poly. Fat 5.04 g
Contains less Sat. FatSaturated fat -94.5%
Contains more Mono. FatMonounsaturated fat +21806.3%
Contains more Poly. FatPolyunsaturated fat +1002.8%

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. Nachos - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170291/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.