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  6. Kidney beans raw vs. Rutabagas

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

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Important differences between kidney beans raw and rutabagas

  • Rutabagas have less copper, iron, folate, fiber, phosphorus, manganese, vitamin B1, potassium, magnesium, and zinc.
  • Kidney beans raw's daily need coverage for copper is 103% more.
  • Kidney beans raw has 19 times more folate than rutabagas. Kidney beans raw has 394µg of folate, while rutabagas have 21µg.
  • Rutabagas have a higher glycemic index than kidney beans raw.

The food varieties used in the comparison are Beans, kidney, all types, mature seeds, raw and Rutabagas, raw.

Infographic

Kidney beans raw vs Rutabagas 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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more MagnesiumMagnesium +600%
Contains more CalciumCalcium +232.6%
Contains more PotassiumPotassium +361%
Contains more IronIron +1763.6%
Contains more CopperCopper +2893.8%
Contains more ZincZinc +1062.5%
Contains more PhosphorusPhosphorus +667.9%
Contains more ManganeseManganese +679.4%
Contains more SeleniumSelenium +357.1%
Contains less SodiumSodium -50%

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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin B1Vitamin B1 +487.8%
Contains more Vitamin B2Vitamin B2 +447.5%
Contains more Vitamin B3Vitamin B3 +194.3%
Contains more Vitamin B5Vitamin B5 +387.5%
Contains more Vitamin B6Vitamin B6 +297%
Contains more Vitamin KVitamin K +6233.3%
Contains more FolateFolate +1776.2%
Contains more Vitamin CVitamin C +455.6%
Contains more Vitamin EVitamin E +36.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Rutabagas DV% diff.
Copper 0.958mg 0.032mg 103%
Iron 8.2mg 0.44mg 97%
Folate 394µg 21µg 93%
Fiber 24.9g 2.3g 90%
Phosphorus 407mg 53mg 51%
Protein 23.58g 1.08g 45%
Manganese 1.021mg 0.131mg 39%
Vitamin B1 0.529mg 0.09mg 37%
Potassium 1406mg 305mg 32%
Magnesium 140mg 20mg 29%
Vitamin C 4.5mg 25mg 23%
Vitamin B6 0.397mg 0.1mg 23%
Zinc 2.79mg 0.24mg 23%
Carbs 60.01g 8.62g 17%
Vitamin K 19µg 0.3µg 16%
Calories 333kcal 37kcal 15%
Vitamin B2 0.219mg 0.04mg 14%
Vitamin B5 0.78mg 0.16mg 12%
Calcium 143mg 43mg 10%
Vitamin B3 2.06mg 0.7mg 9%
Selenium 3.2µg 0.7µg 5%
Choline 14.1mg 3%
Fructose 1.61g 2%
Polyunsaturated fat 0.457g 0.088g 2%
Vitamin E 0.22mg 0.3mg 1%
Sodium 24mg 12mg 1%
Fats 0.83g 0.16g 1%
Net carbs 35.11g 6.32g N/A
Sugar 2.23g 4.46g N/A
Starch 0.4g 0%
Saturated fat 0.12g 0.027g 0%
Monounsaturated fat 0.064g 0.025g 0%
Tryptophan 0.279mg 0%
Threonine 0.992mg 0%
Isoleucine 1.041mg 0%
Leucine 1.882mg 0%
Lysine 1.618mg 0%
Methionine 0.355mg 0%
Phenylalanine 1.275mg 0%
Valine 1.233mg 0%
Histidine 0.656mg 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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +2083.3%
Contains more FatsFats +418.8%
Contains more CarbsCarbs +596.2%
Contains more OtherOther +439.4%
Contains more WaterWater +661.1%

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
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +156%
Contains more Poly. FatPolyunsaturated fat +419.3%
Contains less Sat. FatSaturated fat -77.5%

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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.