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

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A recap on differences between kidney beans raw and salsa

  • Kidney beans raw is higher than salsa in copper, fiber, folate, iron, phosphorus, vitamin B1, potassium, magnesium, zinc, and vitamin B6.
  • Kidney beans raw covers your daily copper needs 96% more than salsa.
  • Kidney beans raw contains 21 times more folate than salsa. While kidney beans raw contains 394µg of folate, salsa contains only 19µg.

Food varieties used in this article are Beans, kidney, all types, mature seeds, raw and USDA Commodity, salsa.

Infographic

Kidney beans raw vs Salsa 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%
Salsa
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 24% 84% 32% 4.6% 13% 56% 0% 2.2%
Contains more MagnesiumMagnesium +775%
Contains more CalciumCalcium +1091.7%
Contains more PotassiumPotassium +420.7%
Contains more IronIron +266.1%
Contains more CopperCopper +897.9%
Contains more ZincZinc +1541.2%
Contains more PhosphorusPhosphorus +1256.7%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +700%

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%
Salsa
1
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 13% 9.3% 0% 0% 13% 6.9% 20% 0% 34% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +12.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +958%
Contains more Vitamin B2Vitamin B2 +630%
Contains more Vitamin B3Vitamin B3 +90.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +166.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1973.7%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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
Salsa
1
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Contains more ProteinProtein +1472%
Contains more FatsFats +315%
Contains more CarbsCarbs +757.3%
Contains more OtherOther +139.4%
Contains more WaterWater +663.4%

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
Salsa
1
19% 11% 70%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 g
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +327.1%
Contains less Sat. FatSaturated fat -75.8%

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

All nutrients comparison - raw data values

Nutrient Kidney beans raw Salsa DV% diff.
Copper 0.958mg 0.096mg 96%
Folate 394µg 19µg 94%
Fiber 24.9g 1.4g 94%
Iron 8.2mg 2.24mg 75%
Phosphorus 407mg 30mg 54%
Protein 23.58g 1.5g 44%
Manganese 1.021mg 44%
Vitamin B1 0.529mg 0.05mg 40%
Potassium 1406mg 270mg 33%
Magnesium 140mg 16mg 30%
Zinc 2.79mg 0.17mg 24%
Vitamin B6 0.397mg 0.149mg 19%
Carbs 60.01g 7g 18%
Sodium 24mg 430mg 18%
Vitamin B5 0.78mg 16%
Vitamin K 19µg 16%
Vitamin B2 0.219mg 0.03mg 15%
Calories 333kcal 36kcal 15%
Calcium 143mg 12mg 13%
Vitamin B3 2.06mg 1.08mg 6%
Selenium 3.2µg 0.4µg 5%
Vitamin A 0µg 28µg 3%
Polyunsaturated fat 0.457g 0.107g 2%
Vitamin E 0.22mg 1%
Vitamin C 4.5mg 4mg 1%
Fats 0.83g 0.2g 1%
Net carbs 35.11g 5.6g N/A
Sugar 2.23g N/A
Saturated fat 0.12g 0.029g 0%
Monounsaturated fat 0.064g 0.016g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Salsa
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
9%
Salsa
Minerals Daily Need Coverage Score
130%
Kidney beans raw
23%
Salsa

Comparison summary

Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 2.23g)
Which food is lower in Saturated fat?
Salsa
Salsa is lower in Saturated fat (difference - 0.091g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 22)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $1.2)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 406mg)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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

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.