Kidney beans raw vs. Pilaf — In-Depth Nutrition Comparison
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How are kidney beans raw and pilaf different?
- Kidney beans raw is higher in fiber, copper, iron, folate, phosphorus, potassium, and magnesium; however, pilaf is richer in selenium and vitamin B3.
- Daily need coverage for fiber for kidney beans raw is 95% higher.
- Kidney beans raw contains 7 times more potassium than pilaf. While kidney beans raw contains 1406mg of potassium, pilaf contains only 188mg.
- Kidney beans raw has less sodium.
- Kidney beans raw has a lower glycemic index (22) than pilaf (60).
Beans, kidney, all types, mature seeds, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared are the varieties used in this article.
Infographic
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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 | +337.5% |
| Contains more CalciumCalcium | +72.3% |
| Contains more PotassiumPotassium | +647.9% |
| Contains more IronIron | +236.1% |
| Contains more CopperCopper | +477.1% |
| Contains more ZincZinc | +176.2% |
| Contains more PhosphorusPhosphorus | +164.3% |
| Contains less SodiumSodium | -98.2% |
| Contains more ManganeseManganese | +15.8% |
| Contains more SeleniumSelenium | +912.5% |
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.
| Contains more Vitamin EVitamin E | +450% |
| Contains more Vitamin B2Vitamin B2 | +151.7% |
| Contains more Vitamin KVitamin K | +3700% |
| Contains more FolateFolate | +85.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +14% |
| Contains more Vitamin B3Vitamin B3 | +197.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 24.9g | 1.2g | 95% |
| Copper | 0.958mg | 0.166mg | 88% |
| Iron | 8.2mg | 2.44mg | 72% |
| Sodium | 24mg | 1303mg | 56% |
| Selenium | 3.2µg | 32.4µg | 53% |
| Folate | 394µg | 212µg | 46% |
| Potassium | 1406mg | 188mg | 36% |
| Phosphorus | 407mg | 154mg | 36% |
| Starch | 71.23g | 29% | |
| Magnesium | 140mg | 32mg | 26% |
| Protein | 23.58g | 10.42g | 26% |
| Vitamin B3 | 2.06mg | 6.127mg | 25% |
| Zinc | 2.79mg | 1.01mg | 16% |
| Vitamin K | 19µg | 0.5µg | 15% |
| Vitamin B2 | 0.219mg | 0.087mg | 10% |
| Calcium | 143mg | 83mg | 6% |
| Manganese | 1.021mg | 0.882mg | 6% |
| Vitamin B1 | 0.529mg | 0.603mg | 6% |
| Carbs | 60.01g | 76.31g | 5% |
| Choline | 17.5mg | 3% | |
| Monounsaturated fat | 0.064g | 0.373g | 1% |
| Polyunsaturated fat | 0.457g | 0.377g | 1% |
| Saturated fat | 0.12g | 0.307g | 1% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Calories | 333kcal | 359kcal | 1% |
| Vitamin B5 | 0.78mg | 0.715mg | 1% |
| Vitamin E | 0.22mg | 0.04mg | 1% |
| Fats | 0.83g | 1.37g | 1% |
| Vitamin C | 4.5mg | 4.1mg | 0% |
| Net carbs | 35.11g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 2.23g | 1.53g | N/A |
| Vitamin A | 0µg | 4µg | 0% |
| Vitamin B6 | 0.397mg | 0.4mg | 0% |
| Tryptophan | 0.279mg | 0.086mg | 0% |
| Threonine | 0.992mg | 0.221mg | 0% |
| Isoleucine | 1.041mg | 0.279mg | 0% |
| Leucine | 1.882mg | 0.523mg | 0% |
| Lysine | 1.618mg | 0.189mg | 0% |
| Methionine | 0.355mg | 0.145mg | 0% |
| Phenylalanine | 1.275mg | 0.32mg | 0% |
| Valine | 1.233mg | 0.374mg | 0% |
| Histidine | 0.656mg | 0.15mg | 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:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
| Contains more ProteinProtein | +126.3% |
| Contains more WaterWater | +46.1% |
| Contains more FatsFats | +65.1% |
| Contains more CarbsCarbs | +27.2% |
~equal in
Other
~3.86g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.457 g
Saturated fat:
Sat. Fat
0.307 g
Monounsaturated fat:
Mono. Fat
0.373 g
Polyunsaturated fat:
Poly. Fat
0.377 g
| Contains less Sat. FatSaturated fat | -60.9% |
| Contains more Poly. FatPolyunsaturated fat | +21.2% |
| Contains more Mono. FatMonounsaturated fat | +482.8% |