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  6. Kidney beans raw vs. Brazil nut

Kidney beans raw vs. Brazil nut — In-Depth Nutrition Comparison

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A recap on differences between kidney beans raw and brazil nut

  • Kidney beans raw is higher in folate, iron, fiber, and vitamin B6, yet brazil nut is higher in selenium, copper, magnesium, phosphorus, and vitamin E.
  • Brazil nut covers your daily selenium needs 3480% more than kidney beans raw.
  • Kidney beans raw contains 18 times more folate than brazil nut. While kidney beans raw contains 394µg of folate, brazil nut contains only 22µg.
  • The amount of saturated fat in kidney beans raw is lower.
  • The glycemic index of brazil nut is lower.

Food varieties used in this article are Beans, kidney, all types, mature seeds, raw and Nuts, brazilnuts, dried, unblanched.

Infographic

Kidney beans raw vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more PotassiumPotassium +113.4%
Contains more IronIron +237.4%
Contains more MagnesiumMagnesium +168.6%
Contains more CalciumCalcium +11.9%
Contains more CopperCopper +81.9%
Contains more ZincZinc +45.5%
Contains more PhosphorusPhosphorus +78.1%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +19.8%
Contains more SeleniumSelenium +59806.3%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin CVitamin C +542.9%
Contains more Vitamin B2Vitamin B2 +525.7%
Contains more Vitamin B3Vitamin B3 +598.3%
Contains more Vitamin B5Vitamin B5 +323.9%
Contains more Vitamin B6Vitamin B6 +293.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1690.9%
Contains more Vitamin EVitamin E +2468.2%
Contains more Vitamin B1Vitamin B1 +16.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Brazil nut DV% diff.
Selenium 3.2µg 1917µg 3480%
Polyunsaturated fat 0.457g 24.399g 160%
Fats 0.83g 67.1g 102%
Folate 394µg 22µg 93%
Copper 0.958mg 1.743mg 87%
Saturated fat 0.12g 16.134g 73%
Iron 8.2mg 2.43mg 72%
Fiber 24.9g 7.5g 70%
Monounsaturated fat 0.064g 23.879g 60%
Magnesium 140mg 376mg 56%
Phosphorus 407mg 725mg 45%
Vitamin E 0.22mg 5.65mg 36%
Vitamin B6 0.397mg 0.101mg 23%
Potassium 1406mg 659mg 22%
Protein 23.58g 14.32g 19%
Vitamin K 19µg 0µg 16%
Carbs 60.01g 11.74g 16%
Calories 333kcal 659kcal 16%
Vitamin B2 0.219mg 0.035mg 14%
Zinc 2.79mg 4.06mg 12%
Vitamin B5 0.78mg 0.184mg 12%
Vitamin B3 2.06mg 0.295mg 11%
Manganese 1.021mg 1.223mg 9%
Vitamin B1 0.529mg 0.617mg 7%
Choline 28.8mg 5%
Vitamin C 4.5mg 0.7mg 4%
Calcium 143mg 160mg 2%
Sodium 24mg 3mg 1%
Net carbs 35.11g 4.24g N/A
Sugar 2.23g 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.279mg 0.135mg 0%
Threonine 0.992mg 0.365mg 0%
Isoleucine 1.041mg 0.518mg 0%
Leucine 1.882mg 1.19mg 0%
Lysine 1.618mg 0.49mg 0%
Methionine 0.355mg 1.124mg 0%
Phenylalanine 1.275mg 0.639mg 0%
Valine 1.233mg 0.76mg 0%
Histidine 0.656mg 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g 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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more ProteinProtein +64.7%
Contains more CarbsCarbs +411.2%
Contains more WaterWater +243.6%
Contains more OtherOther +12%
Contains more FatsFats +7984.3%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +37210.9%
Contains more Poly. FatPolyunsaturated fat +5238.9%

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.