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Kidney bean vs Seed - In-Depth Nutrition Comparison

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Summary of differences between Kidney bean and Seed

  • Kidney bean has more Folate, and Potassium, however Seed is higher in Selenium, Manganese, Phosphorus, Calcium, Magnesium, Vitamin B3, Fiber, and Zinc.
  • Seed covers your daily need of Selenium 95% more than Kidney bean.
  • Kidney bean has 8 times more Folate than Seed. While Kidney bean has 394µg of Folate, Seed has only 49µg.

These are the specific foods used in this comparison Beans, kidney, all types, mature seeds, raw and Seeds, chia seeds, dried.

Infographic

Kidney bean vs Seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Kidney bean
Kidney bean
3
:
5
Seed
Seed
Contains more Potassium +245.5%
Contains more Calcium +341.3%
Contains more Magnesium +139.3%
Contains more Phosphorus +111.3%
Contains less Sodium -33.3%
Contains more Zinc +64.2%
Equal in Iron - 7.72
Equal in Copper - 0.924
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Contains more Potassium +245.5%
Contains more Calcium +341.3%
Contains more Magnesium +139.3%
Contains more Phosphorus +111.3%
Contains less Sodium -33.3%
Contains more Zinc +64.2%
Equal in Iron - 7.72
Equal in Copper - 0.924

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Kidney bean
Kidney bean
7
:
4
Seed
Seed
Contains more Vitamin C +181.3%
Contains more Vitamin B2 +28.8%
Contains more Folate +704.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +127.3%
Contains more Vitamin B1 +17.2%
Contains more Vitamin B3 +328.6%
Kidney bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin C +181.3%
Contains more Vitamin B2 +28.8%
Contains more Folate +704.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +127.3%
Contains more Vitamin B1 +17.2%
Contains more Vitamin B3 +328.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney bean
Kidney bean
3
:
2
Seed
Seed
Contains more Protein +42.6%
Contains more Carbs +42.5%
Contains more Water +102.6%
Contains more Fats +3603.6%
Contains more Other +25.3%
Kidney bean
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Protein +42.6%
Contains more Carbs +42.5%
Contains more Water +102.6%
Contains more Fats +3603.6%
Contains more Other +25.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney bean
Kidney bean
1
:
2
Seed
Seed
Contains less Saturated Fat -96.4%
Contains more Monounsaturated Fat +3507.8%
Contains more Polyunsaturated fat +5078.3%
Kidney bean
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains less Saturated Fat -96.4%
Contains more Monounsaturated Fat +3507.8%
Contains more Polyunsaturated fat +5078.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kidney bean Seed
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kidney bean Seed Opinion
Net carbs 35.11g 7.72g Kidney bean
Protein 23.58g 16.54g Kidney bean
Fats 0.83g 30.74g Seed
Carbs 60.01g 42.12g Kidney bean
Calories 333kcal 486kcal Seed
Sugar 2.23g Seed
Fiber 24.9g 34.4g Seed
Calcium 143mg 631mg Seed
Iron 8.2mg 7.72mg Kidney bean
Magnesium 140mg 335mg Seed
Phosphorus 407mg 860mg Seed
Potassium 1406mg 407mg Kidney bean
Sodium 24mg 16mg Seed
Zinc 2.79mg 4.58mg Seed
Copper 0.958mg 0.924mg Kidney bean
Vitamin A 0IU 54IU Seed
Vitamin E 0.22mg 0.5mg Seed
Vitamin C 4.5mg 1.6mg Kidney bean
Vitamin B1 0.529mg 0.62mg Seed
Vitamin B2 0.219mg 0.17mg Kidney bean
Vitamin B3 2.06mg 8.83mg Seed
Vitamin B5 0.78mg Kidney bean
Vitamin B6 0.397mg Kidney bean
Folate 394µg 49µg Kidney bean
Vitamin K 19µg Kidney bean
Tryptophan 0.279mg 0.436mg Seed
Threonine 0.992mg 0.709mg Kidney bean
Isoleucine 1.041mg 0.801mg Kidney bean
Leucine 1.882mg 1.371mg Kidney bean
Lysine 1.618mg 0.97mg Kidney bean
Methionine 0.355mg 0.588mg Seed
Phenylalanine 1.275mg 1.016mg Kidney bean
Valine 1.233mg 0.95mg Kidney bean
Histidine 0.656mg 0.531mg Kidney bean
Trans Fat 0g 0.14g Kidney bean
Saturated Fat 0.12g 3.33g Kidney bean
Monounsaturated Fat 0.064g 2.309g Seed
Polyunsaturated fat 0.457g 23.665g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney bean Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
60%
Kidney bean
35%
Seed
Minerals Daily Need Coverage Score
143%
Kidney bean
195%
Seed

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 7)
Which food is cheaper?
Seed
Seed is cheaper (difference - $1.2)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 3.21g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Kidney bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/nutrients
  2. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.