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  6. Kidney beans raw vs. Hazelnut

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

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What are the differences between kidney beans raw and hazelnut?

  • Kidney beans raw is higher in folate, fiber, iron, potassium, and phosphorus, yet hazelnut is higher in manganese, vitamin E, copper, and vitamin B6.
  • Hazelnut's daily need coverage for manganese is 224% more.
  • Kidney beans raw has 3 times more folate than hazelnut. While kidney beans raw has 394µg of folate, hazelnut has only 113µg.
  • The amount of saturated fat in kidney beans raw is lower.

We used Beans, kidney, all types, mature seeds, raw and Nuts, hazelnuts or filberts types in this article.

Infographic

Kidney beans raw vs Hazelnut 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Contains more CalciumCalcium +25.4%
Contains more PotassiumPotassium +106.8%
Contains more IronIron +74.5%
Contains more ZincZinc +13.9%
Contains more PhosphorusPhosphorus +40.3%
Contains more SeleniumSelenium +33.3%
Contains more MagnesiumMagnesium +16.4%
Contains more CopperCopper +80.1%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +504.8%

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%
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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Contains more Vitamin B2Vitamin B2 +93.8%
Contains more Vitamin B3Vitamin B3 +14.4%
Contains more Vitamin KVitamin K +33.8%
Contains more FolateFolate +248.7%
Contains more Vitamin CVitamin C +40%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +6731.8%
Contains more Vitamin B1Vitamin B1 +21.6%
Contains more Vitamin B5Vitamin B5 +17.7%
Contains more Vitamin B6Vitamin B6 +41.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Hazelnut DV% diff.
Manganese 1.021mg 6.175mg 224%
Monounsaturated fat 0.064g 45.652g 114%
Vitamin E 0.22mg 15.03mg 99%
Fats 0.83g 60.75g 92%
Copper 0.958mg 1.725mg 85%
Folate 394µg 113µg 70%
Fiber 24.9g 9.7g 61%
Polyunsaturated fat 0.457g 7.92g 50%
Iron 8.2mg 4.7mg 44%
Potassium 1406mg 680mg 21%
Saturated fat 0.12g 4.464g 20%
Protein 23.58g 14.95g 17%
Phosphorus 407mg 290mg 17%
Calories 333kcal 628kcal 15%
Carbs 60.01g 16.7g 14%
Vitamin B6 0.397mg 0.563mg 13%
Vitamin B1 0.529mg 0.643mg 10%
Vitamin B2 0.219mg 0.113mg 8%
Choline 45.6mg 8%
Magnesium 140mg 163mg 5%
Vitamin K 19µg 14.2µg 4%
Zinc 2.79mg 2.45mg 3%
Vitamin B5 0.78mg 0.918mg 3%
Calcium 143mg 114mg 3%
Vitamin C 4.5mg 6.3mg 2%
Vitamin B3 2.06mg 1.8mg 2%
Selenium 3.2µg 2.4µg 1%
Sodium 24mg 0mg 1%
Net carbs 35.11g 7g N/A
Sugar 2.23g 4.34g N/A
Starch 0.48g 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.279mg 0.193mg 0%
Threonine 0.992mg 0.497mg 0%
Isoleucine 1.041mg 0.545mg 0%
Leucine 1.882mg 1.063mg 0%
Lysine 1.618mg 0.42mg 0%
Methionine 0.355mg 0.221mg 0%
Phenylalanine 1.275mg 0.663mg 0%
Valine 1.233mg 0.701mg 0%
Histidine 0.656mg 0.432mg 0%
Fructose 0.07g 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
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more ProteinProtein +57.7%
Contains more CarbsCarbs +259.3%
Contains more WaterWater +121.3%
Contains more OtherOther +67.2%
Contains more FatsFats +7219.3%

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
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +71231.3%
Contains more Poly. FatPolyunsaturated fat +1633%

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.