Kidney beans raw vs. Raisin — In-Depth Nutrition Comparison
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A recap on differences between kidney beans raw and raisins
- Kidney beans raw is higher than raisins in folate, fiber, iron, copper, phosphorus, vitamin B1, manganese, magnesium, zinc, and potassium.
- Kidney beans raw covers your daily folate needs 97% more than raisins.
- Kidney beans raw contains 13 times more zinc than raisins. While kidney beans raw contains 2.79mg of zinc, raisins contain only 0.22mg.
- The glycemic index of kidney beans raw is lower.
Food varieties used in this article are Beans, kidney, all types, mature seeds, raw and Raisins, seedless.
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 | +186% |
| Contains more PotassiumPotassium | +87.7% |
| Contains more IronIron | +336.2% |
| Contains more CopperCopper | +201.3% |
| Contains more ZincZinc | +1168.2% |
| Contains more PhosphorusPhosphorus | +303% |
| Contains more ManganeseManganese | +241.5% |
| Contains more SeleniumSelenium | +433.3% |
| Contains less SodiumSodium | -54.2% |
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 CVitamin C | +95.7% |
| Contains more Vitamin EVitamin E | +83.3% |
| Contains more Vitamin B1Vitamin B1 | +399.1% |
| Contains more Vitamin B2Vitamin B2 | +75.2% |
| Contains more Vitamin B3Vitamin B3 | +168.9% |
| Contains more Vitamin B5Vitamin B5 | +721.1% |
| Contains more Vitamin B6Vitamin B6 | +128.2% |
| Contains more Vitamin KVitamin K | +442.9% |
| Contains more FolateFolate | +7780% |
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:
3.07 g
Fats:
0.46 g
Carbs:
79.18 g
Water:
15.43 g
Other:
1.86 g
| Contains more ProteinProtein | +668.1% |
| Contains more FatsFats | +80.4% |
| Contains more OtherOther | +105.9% |
| Contains more CarbsCarbs | +31.9% |
| Contains more WaterWater | +31.3% |
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
0.058 g
Monounsaturated fat:
Mono. Fat
0.051 g
Polyunsaturated fat:
Poly. Fat
0.037 g
| Contains more Mono. FatMonounsaturated fat | +25.5% |
| Contains more Poly. FatPolyunsaturated fat | +1135.1% |
| Contains less Sat. FatSaturated fat | -51.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Folate | 394µg | 5µg | 97% |
| Fiber | 24.9g | 3.7g | 85% |
| Iron | 8.2mg | 1.88mg | 79% |
| Copper | 0.958mg | 0.318mg | 71% |
| Phosphorus | 407mg | 101mg | 44% |
| Protein | 23.58g | 3.07g | 41% |
| Fructose | 29.68g | 37% | |
| Vitamin B1 | 0.529mg | 0.106mg | 35% |
| Manganese | 1.021mg | 0.299mg | 31% |
| Magnesium | 140mg | 32mg | 26% |
| Zinc | 2.79mg | 0.22mg | 23% |
| Potassium | 1406mg | 749mg | 19% |
| Vitamin B6 | 0.397mg | 0.174mg | 17% |
| Vitamin B5 | 0.78mg | 0.095mg | 14% |
| Vitamin K | 19µg | 3.5µg | 13% |
| Calcium | 143mg | 50mg | 9% |
| Vitamin B3 | 2.06mg | 0.766mg | 8% |
| Vitamin B2 | 0.219mg | 0.125mg | 7% |
| Carbs | 60.01g | 79.18g | 6% |
| Selenium | 3.2µg | 0.6µg | 5% |
| Polyunsaturated fat | 0.457g | 0.037g | 3% |
| Choline | 11.1mg | 2% | |
| Calories | 333kcal | 299kcal | 2% |
| Vitamin C | 4.5mg | 2.3mg | 2% |
| Vitamin E | 0.22mg | 0.12mg | 1% |
| Fats | 0.83g | 0.46g | 1% |
| Starch | 2.7g | 1% | |
| Sodium | 24mg | 11mg | 1% |
| Net carbs | 35.11g | 75.48g | N/A |
| Sugar | 2.23g | 59.19g | N/A |
| Saturated fat | 0.12g | 0.058g | 0% |
| Monounsaturated fat | 0.064g | 0.051g | 0% |
| Tryptophan | 0.279mg | 0.05mg | 0% |
| Threonine | 0.992mg | 0.077mg | 0% |
| Isoleucine | 1.041mg | 0.057mg | 0% |
| Leucine | 1.882mg | 0.096mg | 0% |
| Lysine | 1.618mg | 0.084mg | 0% |
| Methionine | 0.355mg | 0.021mg | 0% |
| Phenylalanine | 1.275mg | 0.065mg | 0% |
| Valine | 1.233mg | 0.083mg | 0% |
| Histidine | 0.656mg | 0.072mg | 0% |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
11%
Minerals Daily Need Coverage Score
130%
37%
Comparison summary
Which food contains less Sodium?
Raisin contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Raisin is lower in Saturated fat (difference - 0.062g)
Which food is cheaper?
Raisin is cheaper (difference - $0.2)
Which food is lower in Sugar?
Kidney beans raw is lower in Sugar (difference - 56.96g)
Which food is lower in glycemic index?
Kidney beans raw is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)