Kidney beans raw vs. Pico de gallo — In-Depth Nutrition Comparison
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The main differences between kidney beans raw and pico de gallo
- Kidney beans raw is richer in iron and calcium, yet pico de gallo is richer in vitamin A.
- Daily need coverage for iron for kidney beans raw is 103% higher.
- Kidney beans raw contains less sugar.
Food types used in this article are Beans, kidney, all types, mature seeds, raw and PACE, Pico De Gallo.
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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.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains less SodiumSodium | -94.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
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.
| Contains more Vitamin CVitamin C | +18.4% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.958mg | 106% | |
| Iron | 8.2mg | 0mg | 103% |
| Fiber | 24.9g | 100% | |
| Folate | 394µg | 99% | |
| Phosphorus | 407mg | 58% | |
| Protein | 23.58g | 0g | 47% |
| Manganese | 1.021mg | 44% | |
| Vitamin B1 | 0.529mg | 44% | |
| Potassium | 1406mg | 41% | |
| Magnesium | 140mg | 33% | |
| Vitamin B6 | 0.397mg | 31% | |
| Zinc | 2.79mg | 25% | |
| Sodium | 24mg | 469mg | 19% |
| Vitamin B2 | 0.219mg | 17% | |
| Carbs | 60.01g | 9.38g | 17% |
| Vitamin B5 | 0.78mg | 16% | |
| Vitamin K | 19µg | 16% | |
| Calories | 333kcal | 31kcal | 15% |
| Calcium | 143mg | 0mg | 14% |
| Vitamin B3 | 2.06mg | 13% | |
| Selenium | 3.2µg | 6% | |
| Polyunsaturated fat | 0.457g | 3% | |
| Vitamin C | 4.5mg | 3.8mg | 1% |
| Fats | 0.83g | 0g | 1% |
| Saturated fat | 0.12g | 0g | 1% |
| Vitamin E | 0.22mg | 1% | |
| Net carbs | 35.11g | 9.38g | N/A |
| Sugar | 2.23g | 6.25g | N/A |
| Monounsaturated fat | 0.064g | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.58 g
Fats:
0.83 g
Carbs:
60.01 g
Water:
11.75 g
Other:
3.83 g
Protein:
0 g
Fats:
0 g
Carbs:
9.38 g
Water:
88 g
Other:
2.62 g
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +∞% |
| Contains more CarbsCarbs | +539.8% |
| Contains more OtherOther | +46.2% |
| Contains more WaterWater | +648.9% |