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
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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 | +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.
| 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 | +∞% |
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:
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
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
0.029 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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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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 | |
|
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?
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%
9%
Minerals Daily Need Coverage Score
130%
23%
Comparison summary
Which food is lower in Sugar?
Salsa is lower in Sugar (difference - 2.23g)
Which food is lower in Saturated fat?
Salsa is lower in Saturated fat (difference - 0.091g)
Which food is lower in glycemic index?
Salsa is lower in glycemic index (difference - 22)
Which food is cheaper?
Salsa is cheaper (difference - $1.2)
Which food contains less Sodium?
Kidney beans raw contains less Sodium (difference - 406mg)
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?
?
The foods are relatively equal in Cholesterol (0 mg)