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

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How are kidney beans raw and potato pancake different?

  • Kidney beans raw is higher in folate, copper, fiber, iron, phosphorus, manganese, and vitamin B1; however, potato pancake is richer in vitamin C.
  • Daily need coverage for folate for kidney beans raw is 88% higher.
  • Kidney beans raw contains 8 times more fiber than potato pancake. While kidney beans raw contains 24.9g of fiber, potato pancake contains only 3.3g.
  • Kidney beans raw has less sodium.

Beans, kidney, all types, mature seeds, raw and Potato pancakes are the varieties used in this article.

Infographic

Kidney beans raw vs Potato pancake 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 26% 9.6% 55% 63% 60% 19% 55% 100% 34% 49%
Contains more MagnesiumMagnesium +288.9%
Contains more CalciumCalcium +346.9%
Contains more PotassiumPotassium +126%
Contains more IronIron +391%
Contains more CopperCopper +432.2%
Contains more ZincZinc +298.6%
Contains more PhosphorusPhosphorus +218%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +292.7%
Contains more SeleniumSelenium +178.1%

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 92% 11% 4.6% 4.5% 40% 40% 31% 45% 103% 36% 6.8% 31% 40%
Contains more Vitamin B1Vitamin B1 +234.8%
Contains more Vitamin B2Vitamin B2 +26.6%
Contains more Vitamin B3Vitamin B3 +23.2%
Contains more Vitamin KVitamin K +603.7%
Contains more FolateFolate +861%
Contains more Vitamin CVitamin C +513.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +12.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~0.23mg
~equal in Vitamin B5 ~0.757mg

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
6% 15% 28% 48% 4%
Protein: 6.08 g
Fats: 14.76 g
Carbs: 27.81 g
Water: 47.77 g
Other: 3.58 g
Contains more ProteinProtein +287.8%
Contains more CarbsCarbs +115.8%
Contains more FatsFats +1678.3%
Contains more WaterWater +306.6%
~equal in Other ~3.58g

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
18% 27% 55%
Saturated fat: Sat. Fat 2.496 g
Monounsaturated fat: Mono. Fat 3.73 g
Polyunsaturated fat: Poly. Fat 7.516 g
Contains less Sat. FatSaturated fat -95.2%
Contains more Mono. FatMonounsaturated fat +5728.1%
Contains more Poly. FatPolyunsaturated fat +1544.6%

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 Potato pancake
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kidney beans raw Potato pancake DV% diff.
Folate 394µg 41µg 88%
Copper 0.958mg 0.18mg 86%
Fiber 24.9g 3.3g 86%
Iron 8.2mg 1.67mg 82%
Polyunsaturated fat 0.457g 7.516g 47%
Phosphorus 407mg 128mg 40%
Protein 23.58g 6.08g 35%
Manganese 1.021mg 0.26mg 33%
Cholesterol 0mg 95mg 32%
Sodium 24mg 764mg 32%
Vitamin B1 0.529mg 0.158mg 31%
Vitamin C 4.5mg 27.6mg 26%
Magnesium 140mg 36mg 25%
Potassium 1406mg 622mg 23%
Fats 0.83g 14.76g 21%
Zinc 2.79mg 0.7mg 19%
Vitamin K 19µg 2.7µg 14%
Choline 74.2mg 13%
Vitamin B12 0µg 0.29µg 12%
Saturated fat 0.12g 2.496g 11%
Carbs 60.01g 27.81g 11%
Calcium 143mg 32mg 11%
Selenium 3.2µg 8.9µg 10%
Monounsaturated fat 0.064g 3.73g 9%
Starch 20.88g 9%
Vitamin B6 0.397mg 0.448mg 4%
Vitamin B2 0.219mg 0.173mg 4%
Vitamin A 0µg 32µg 4%
Calories 333kcal 268kcal 3%
Vitamin D 0µg 0.3µg 2%
Vitamin B3 2.06mg 1.672mg 2%
Fructose 0.56g 1%
Vitamin D 0IU 11IU 1%
Net carbs 35.11g 24.51g N/A
Sugar 2.23g 1.79g N/A
Vitamin E 0.22mg 0.23mg 0%
Vitamin B5 0.78mg 0.757mg 0%
Tryptophan 0.279mg 0.087mg 0%
Threonine 0.992mg 0.24mg 0%
Isoleucine 1.041mg 0.28mg 0%
Leucine 1.882mg 0.442mg 0%
Lysine 1.618mg 0.389mg 0%
Methionine 0.355mg 0.137mg 0%
Phenylalanine 1.275mg 0.3mg 0%
Valine 1.233mg 0.369mg 0%
Histidine 0.656mg 0.141mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.008g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Potato pancake
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
56%
Kidney beans raw
37%
Potato pancake
Minerals Daily Need Coverage Score
130%
Kidney beans raw
47%
Potato pancake

Comparison summary

Which food is lower in Sugar?
Potato pancake
Potato pancake is lower in Sugar (difference - 0.44g)
Which food is lower in glycemic index?
Potato pancake
Potato pancake is lower in glycemic index (difference - 22)
Which food is cheaper?
Potato pancake
Potato pancake is cheaper (difference - $1.2)
Which food is lower in Cholesterol?
Kidney beans raw
Kidney beans raw is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 740mg)
Which food is lower in Saturated fat?
Kidney beans raw
Kidney beans raw is lower in Saturated fat (difference - 2.376g)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
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. Potato pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170092/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.