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  6. Kidney beans raw vs. Poblano

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

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A recap on differences between Kidney beans raw and Poblano

  • Kidney beans raw is higher in Folate, Copper, Phosphorus, and Vitamin B1, yet Poblano is higher in Vitamin B6, Vitamin B2, Vitamin A RAE, Iron, Potassium, and Vitamin B3.
  • Poblano covers your daily Vitamin B6 needs 241% more than Kidney beans raw.
  • Kidney beans raw contains 6 times more Folate than Poblano. While Kidney beans raw contains 394µg of Folate, Poblano contains only 69µg.

Food varieties used in this article are Beans, kidney, all types, mature seeds, raw and Peppers, ancho, dried.

Infographic

Kidney beans raw vs Poblano 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.
Kidney beans raw
Kidney beans raw
7
:
3
Poblano
Poblano
Contains more Calcium +134.4%
Contains more Magnesium +23.9%
Contains more Phosphorus +102.5%
Contains less Sodium -44.2%
Contains more Zinc +96.5%
Contains more Copper +88.6%
Contains more Selenium +10.3%
Contains more Iron +33.3%
Contains more Potassium +71.5%
Contains more Manganese +25.3%
Equal in Selenium - 2.9
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Poblano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 410% 81% 87% 213% 6% 39% 170% 167% 16%
Contains more Calcium +134.4%
Contains more Magnesium +23.9%
Contains more Phosphorus +102.5%
Contains less Sodium -44.2%
Contains more Zinc +96.5%
Contains more Copper +88.6%
Contains more Selenium +10.3%
Contains more Iron +33.3%
Contains more Potassium +71.5%
Contains more Manganese +25.3%
Equal in Selenium - 2.9

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.
Kidney beans raw
Kidney beans raw
5
:
5
Poblano
Poblano
Contains more Vitamin C +125%
Contains more Vitamin B1 +195.5%
Contains more Folate +471%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +929.7%
Contains more Vitamin B3 +210.8%
Contains more Vitamin B5 +155.5%
Contains more Vitamin B6 +790.4%
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Poblano
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1227% 0% 0% 7% 45% 521% 121% 120% 816% 52% 0% 0%
Contains more Vitamin C +125%
Contains more Vitamin B1 +195.5%
Contains more Folate +471%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +929.7%
Contains more Vitamin B3 +210.8%
Contains more Vitamin B5 +155.5%
Contains more Vitamin B6 +790.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
2
:
3
Poblano
Poblano
Contains more Protein +98.8%
Contains more Carbs +16.7%
Contains more Fats +888%
Contains more Water +92.6%
Contains more Other +53.8%
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Poblano
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 g
Contains more Protein +98.8%
Contains more Carbs +16.7%
Contains more Fats +888%
Contains more Water +92.6%
Contains more Other +53.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
1
:
2
Poblano
Poblano
Contains less Saturated Fat -85.4%
Contains more Monounsaturated Fat +668.8%
Contains more Polyunsaturated fat +887.1%
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Poblano
14% 8% 77%
Saturated Fat: 0.82 g
Monounsaturated Fat: 0.492 g
Polyunsaturated fat: 4.511 g
Contains less Saturated Fat -85.4%
Contains more Monounsaturated Fat +668.8%
Contains more Polyunsaturated fat +887.1%

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 Poblano
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kidney beans raw Poblano Opinion
Net carbs 35.11g 29.82g Kidney beans raw
Protein 23.58g 11.86g Kidney beans raw
Fats 0.83g 8.2g Poblano
Carbs 60.01g 51.42g Kidney beans raw
Calories 333kcal 281kcal Kidney beans raw
Sugar 2.23g Poblano
Fiber 24.9g 21.6g Kidney beans raw
Calcium 143mg 61mg Kidney beans raw
Iron 8.2mg 10.93mg Poblano
Magnesium 140mg 113mg Kidney beans raw
Phosphorus 407mg 201mg Kidney beans raw
Potassium 1406mg 2411mg Poblano
Sodium 24mg 43mg Kidney beans raw
Zinc 2.79mg 1.42mg Kidney beans raw
Copper 0.958mg 0.508mg Kidney beans raw
Manganese 1.021mg 1.279mg Poblano
Selenium 3.2µg 2.9µg Kidney beans raw
Vitamin A 0IU 20438IU Poblano
Vitamin A RAE 0µg 1022µg Poblano
Vitamin E 0.22mg Kidney beans raw
Vitamin C 4.5mg 2mg Kidney beans raw
Vitamin B1 0.529mg 0.179mg Kidney beans raw
Vitamin B2 0.219mg 2.255mg Poblano
Vitamin B3 2.06mg 6.403mg Poblano
Vitamin B5 0.78mg 1.993mg Poblano
Vitamin B6 0.397mg 3.535mg Poblano
Folate 394µg 69µg Kidney beans raw
Vitamin K 19µg Kidney beans raw
Tryptophan 0.279mg 0.155mg Kidney beans raw
Threonine 0.992mg 0.425mg Kidney beans raw
Isoleucine 1.041mg 0.373mg Kidney beans raw
Leucine 1.882mg 0.605mg Kidney beans raw
Lysine 1.618mg 0.515mg Kidney beans raw
Methionine 0.355mg 0.142mg Kidney beans raw
Phenylalanine 1.275mg 0.361mg Kidney beans raw
Valine 1.233mg 0.489mg Kidney beans raw
Histidine 0.656mg 0.232mg Kidney beans raw
Saturated Fat 0.12g 0.82g Kidney beans raw
Monounsaturated Fat 0.064g 0.492g Poblano
Polyunsaturated fat 0.457g 4.511g Poblano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Poblano
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
60%
Kidney beans raw
242%
Poblano
Minerals Daily Need Coverage Score
130%
Kidney beans raw
120%
Poblano

Comparison summary

Which food is lower in Sugar?
Poblano
Poblano is lower in Sugar (difference - 2.23g)
Which food is lower in glycemic index?
Poblano
Poblano is lower in glycemic index (difference - 22)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 0.7g)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $5.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.