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  6. Kidney beans raw vs. Pita

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

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Significant differences between kidney beans raw and pita

  • The amount of folate, fiber, copper, iron, phosphorus, potassium, vitamin B6, magnesium, and manganese in kidney beans raw is higher than in pita.
  • Kidney beans raw covers your daily folate needs 93% more than pita.
  • Pita has 12 times less potassium than kidney beans raw. Kidney beans raw has 1406mg of potassium, while pita has 120mg.
  • Kidney beans raw contains less sodium.
  • Pita has a higher glycemic index. The glycemic index of pita is 68, while the glycemic index of kidney beans raw is 22.

Specific food types used in this comparison are Beans, kidney, all types, mature seeds, raw and Bread, pita, white, unenriched.

Infographic

Kidney beans raw vs Pita 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%
Pita
Pita
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 26% 11% 53% 56% 23% 42% 70% 63% 0%
Contains more MagnesiumMagnesium +438.5%
Contains more CalciumCalcium +66.3%
Contains more PotassiumPotassium +1071.7%
Contains more IronIron +485.7%
Contains more CopperCopper +470.2%
Contains more ZincZinc +232.1%
Contains more PhosphorusPhosphorus +319.6%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +112.3%
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.
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%
Pita
Pita
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 0% 0% 0% 0% 67% 22% 40% 24% 7.8% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +98.1%
Contains more Vitamin B2Vitamin B2 +125.8%
Contains more Vitamin B5Vitamin B5 +96.5%
Contains more Vitamin B6Vitamin B6 +1067.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1541.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~2.142mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Pita DV% diff.
Folate 394µg 24µg 93%
Fiber 24.9g 2.2g 91%
Copper 0.958mg 0.168mg 88%
Iron 8.2mg 1.4mg 85%
Phosphorus 407mg 97mg 44%
Potassium 1406mg 120mg 38%
Protein 23.58g 9.1g 29%
Vitamin B6 0.397mg 0.034mg 28%
Magnesium 140mg 26mg 27%
Manganese 1.021mg 0.481mg 23%
Sodium 24mg 536mg 22%
Vitamin B1 0.529mg 0.267mg 22%
Zinc 2.79mg 0.84mg 18%
Vitamin K 19µg 16%
Vitamin B2 0.219mg 0.097mg 9%
Vitamin B5 0.78mg 0.397mg 8%
Calcium 143mg 86mg 6%
Selenium 3.2µg 6%
Vitamin C 4.5mg 0mg 5%
Calories 333kcal 275kcal 3%
Vitamin E 0.22mg 1%
Vitamin B3 2.06mg 2.142mg 1%
Carbs 60.01g 55.7g 1%
Fats 0.83g 1.2g 1%
Polyunsaturated fat 0.457g 0.535g 1%
Net carbs 35.11g 53.5g N/A
Sugar 2.23g N/A
Saturated fat 0.12g 0.166g 0%
Monounsaturated fat 0.064g 0.105g 0%
Tryptophan 0.279mg 0.105mg 0%
Threonine 0.992mg 0.257mg 0%
Isoleucine 1.041mg 0.349mg 0%
Leucine 1.882mg 0.634mg 0%
Lysine 1.618mg 0.219mg 0%
Methionine 0.355mg 0.16mg 0%
Phenylalanine 1.275mg 0.446mg 0%
Valine 1.233mg 0.394mg 0%
Histidine 0.656mg 0.195mg 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
Pita
Pita
2
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
Contains more ProteinProtein +159.1%
Contains more OtherOther +101.6%
Contains more FatsFats +44.6%
Contains more WaterWater +173.2%
~equal in Carbs ~55.7g

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
Pita
Pita
2
21% 13% 66%
Saturated fat: Sat. Fat 0.166 g
Monounsaturated fat: Mono. Fat 0.105 g
Polyunsaturated fat: Poly. Fat 0.535 g
Contains less Sat. FatSaturated fat -27.7%
Contains more Mono. FatMonounsaturated fat +64.1%
Contains more Poly. FatPolyunsaturated fat +17.1%

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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.