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  6. Kidney beans raw vs. Potato chips

Kidney beans raw vs. Potato chips — In-Depth Nutrition Comparison

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How are kidney beans raw and potato chips different?

  • Kidney beans raw is richer in folate, iron, fiber, copper, phosphorus, vitamin B1, and manganese, while potato chips are higher in vitamin E and vitamin C.
  • Kidney beans raw covers your daily need for folate, 87% more than potato chips.
  • Kidney beans raw contains 5 times more fiber than potato chips. Kidney beans raw contains 24.9g of fiber, while potato chips contain 4.8g.
  • Kidney beans raw is lower in saturated fat.
  • Potato chips have a higher glycemic index (56) than kidney beans raw (22).

Beans, kidney, all types, mature seeds, raw and Snacks, potato chips, plain, unsalted types were used in this article.

Infographic

Kidney beans raw vs Potato chips 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 48% 7.2% 113% 61% 102% 30% 71% 1% 57% 44%
Contains more MagnesiumMagnesium +109%
Contains more CalciumCalcium +495.8%
Contains more IronIron +403.1%
Contains more CopperCopper +213.1%
Contains more ZincZinc +156%
Contains more PhosphorusPhosphorus +146.7%
Contains more ManganeseManganese +132%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +153.1%
~equal in Potassium ~1275mg

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 104% 0% 182% 0% 42% 45% 72% 24% 152% 0% 55% 34% 20%
Contains more Vitamin B1Vitamin B1 +216.8%
Contains more Vitamin B5Vitamin B5 +94%
Contains more FolateFolate +775.6%
Contains more Vitamin CVitamin C +591.1%
Contains more Vitamin EVitamin E +4040.9%
Contains more Vitamin B3Vitamin B3 +85.8%
Contains more Vitamin B6Vitamin B6 +66.2%
Contains more Vitamin KVitamin K +16.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.197mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Potato chips DV% diff.
Folate 394µg 45µg 87%
Iron 8.2mg 1.63mg 82%
Fiber 24.9g 4.8g 80%
Polyunsaturated fat 0.457g 12.17g 78%
Copper 0.958mg 0.306mg 72%
Vitamin E 0.22mg 9.11mg 59%
Fats 0.83g 34.6g 52%
Saturated fat 0.12g 10.96g 49%
Phosphorus 407mg 165mg 35%
Protein 23.58g 7g 33%
Vitamin B1 0.529mg 0.167mg 30%
Vitamin C 4.5mg 31.1mg 30%
Manganese 1.021mg 0.44mg 25%
Monounsaturated fat 0.064g 9.84g 24%
Histidine 0.656mg 153mg 22%
Vitamin B6 0.397mg 0.66mg 20%
Magnesium 140mg 67mg 17%
Zinc 2.79mg 1.09mg 15%
Calcium 143mg 24mg 12%
Vitamin B3 2.06mg 3.827mg 11%
Calories 333kcal 536kcal 10%
Selenium 3.2µg 8.1µg 9%
Vitamin B5 0.78mg 0.402mg 8%
Choline 37.5mg 7%
Potassium 1406mg 1275mg 4%
Vitamin K 19µg 22.1µg 3%
Vitamin B2 0.219mg 0.197mg 2%
Carbs 60.01g 52.9g 2%
Sodium 24mg 8mg 1%
Net carbs 35.11g 48.1g N/A
Sugar 2.23g 0.22g N/A
Tryptophan 0.279mg 0.108mg 0%
Threonine 0.992mg 0.253mg 0%
Isoleucine 1.041mg 0.283mg 0%
Leucine 1.882mg 0.419mg 0%
Lysine 1.618mg 0.424mg 0%
Methionine 0.355mg 0.11mg 0%
Phenylalanine 1.275mg 0.31mg 0%
Valine 1.233mg 0.392mg 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
7% 35% 53% 2% 4%
Protein: 7 g
Fats: 34.6 g
Carbs: 52.9 g
Water: 1.9 g
Other: 3.6 g
Contains more ProteinProtein +236.9%
Contains more CarbsCarbs +13.4%
Contains more WaterWater +518.4%
Contains more FatsFats +4068.7%
~equal in Other ~3.6g

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
33% 30% 37%
Saturated fat: Sat. Fat 10.96 g
Monounsaturated fat: Mono. Fat 9.84 g
Polyunsaturated fat: Poly. Fat 12.17 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +15275%
Contains more Poly. FatPolyunsaturated fat +2563%

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. Potato chips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170649/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.