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

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What are the main differences between kidney beans raw and jalapeño?

  • Kidney beans raw is richer in copper, iron, folate, fiber, phosphorus, vitamin B1, manganese, potassium, and magnesium, while jalapeño is higher in vitamin C.
  • Jalapeño's daily need coverage for vitamin C is 127% higher.
  • Jalapeño has 33 times less iron than kidney beans raw. Kidney beans raw has 8.2mg of iron, while jalapeño has 0.25mg.

We used Beans, kidney, all types, mature seeds, raw and Peppers, jalapeno, raw types in this comparison.

Infographic

Kidney beans raw vs Jalapeño 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 11% 3.6% 22% 9.4% 15% 3.8% 11% 0.39% 13% 2.2%
Contains more MagnesiumMagnesium +833.3%
Contains more CalciumCalcium +1091.7%
Contains more PotassiumPotassium +466.9%
Contains more IronIron +3180%
Contains more CopperCopper +1982.6%
Contains more ZincZinc +1892.9%
Contains more PhosphorusPhosphorus +1465.4%
Contains more ManganeseManganese +952.6%
Contains more SeleniumSelenium +700%
Contains less SodiumSodium -87.5%

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 395% 18% 72% 0% 10% 16% 24% 19% 97% 0% 46% 20% 4.1%
Contains more Vitamin B1Vitamin B1 +1222.5%
Contains more Vitamin B2Vitamin B2 +212.9%
Contains more Vitamin B3Vitamin B3 +60.9%
Contains more Vitamin B5Vitamin B5 +147.6%
Contains more FolateFolate +1359.3%
Contains more Vitamin CVitamin C +2535.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1527.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.419mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~18.5µg

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
7% 92%
Protein: 0.91 g
Fats: 0.37 g
Carbs: 6.5 g
Water: 91.69 g
Other: 0.53 g
Contains more ProteinProtein +2491.2%
Contains more FatsFats +124.3%
Contains more CarbsCarbs +823.2%
Contains more OtherOther +622.6%
Contains more WaterWater +680.3%

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
39% 12% 48%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.112 g
Contains more Mono. FatMonounsaturated fat +120.7%
Contains more Poly. FatPolyunsaturated fat +308%
Contains less Sat. FatSaturated fat -23.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans raw Jalapeño
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kidney beans raw Jalapeño DV% diff.
Vitamin C 4.5mg 118.6mg 127%
Copper 0.958mg 0.046mg 101%
Iron 8.2mg 0.25mg 99%
Folate 394µg 27µg 92%
Fiber 24.9g 2.8g 88%
Phosphorus 407mg 26mg 54%
Protein 23.58g 0.91g 45%
Vitamin B1 0.529mg 0.04mg 41%
Manganese 1.021mg 0.097mg 40%
Potassium 1406mg 248mg 34%
Magnesium 140mg 15mg 30%
Zinc 2.79mg 0.14mg 24%
Vitamin E 0.22mg 3.58mg 22%
Carbs 60.01g 6.5g 18%
Calories 333kcal 29kcal 15%
Calcium 143mg 12mg 13%
Vitamin B2 0.219mg 0.07mg 11%
Vitamin B5 0.78mg 0.315mg 9%
Vitamin A 0µg 54µg 6%
Selenium 3.2µg 0.4µg 5%
Vitamin B3 2.06mg 1.28mg 5%
Fructose 2.63g 3%
Vitamin B6 0.397mg 0.419mg 2%
Polyunsaturated fat 0.457g 0.112g 2%
Fats 0.83g 0.37g 1%
Choline 7.5mg 1%
Sodium 24mg 3mg 1%
Net carbs 35.11g 3.7g N/A
Sugar 2.23g 4.12g N/A
Vitamin K 19µg 18.5µg 0%
Saturated fat 0.12g 0.092g 0%
Monounsaturated fat 0.064g 0.029g 0%
Tryptophan 0.279mg 0%
Threonine 0.992mg 0%
Isoleucine 1.041mg 0%
Leucine 1.882mg 0%
Lysine 1.618mg 0%
Methionine 0.355mg 0%
Phenylalanine 1.275mg 0%
Valine 1.233mg 0%
Histidine 0.656mg 0%
Omega-3 - ALA 0.05g N/A
Omega-6 - Linoleic acid 0.062g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Jalapeño
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
56%
Kidney beans raw
55%
Jalapeño
Minerals Daily Need Coverage Score
130%
Kidney beans raw
9%
Jalapeño

Comparison summary

Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 1.89g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food contains less Sodium?
Jalapeño
Jalapeño contains less Sodium (difference - 21mg)
Which food is lower in Saturated fat?
Jalapeño
Jalapeño is lower in Saturated fat (difference - 0.028g)
Which food is cheaper?
Jalapeño
Jalapeño is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/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.