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Kidney beans raw vs. Soft serve — In-Depth Nutrition Comparison

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Summary of differences between kidney beans raw and soft serve

  • Soft serve has less copper, iron, fiber, folate, manganese, phosphorus, vitamin B1, potassium, and magnesium than kidney beans raw.
  • Kidney beans raw covers your daily need for copper, 103% more than soft serve.
  • Kidney beans raw has 204 times more manganese than soft serve. While kidney beans raw has 1.021mg of manganese, soft serve has only 0.005mg.
  • Kidney beans raw has less saturated fat.
  • The glycemic index of soft serve is higher.

These are the specific foods used in this comparison Beans, kidney, all types, mature seeds, raw and Ice cream, soft serve, chocolate.

Infographic

Kidney beans raw vs Soft serve 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 8.6% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
Contains more MagnesiumMagnesium +1066.7%
Contains more PotassiumPotassium +694.4%
Contains more IronIron +3804.8%
Contains more CopperCopper +3093.3%
Contains more ZincZinc +436.5%
Contains more PhosphorusPhosphorus +250.9%
Contains less SodiumSodium -60.7%
Contains more ManganeseManganese +20320%
~equal in Calcium ~131mg
~equal in Selenium ~3µg

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 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
Contains more Vitamin CVitamin C +462.5%
Contains more Vitamin B1Vitamin B1 +979.6%
Contains more Vitamin B2Vitamin B2 +20.3%
Contains more Vitamin B3Vitamin B3 +2068.4%
Contains more Vitamin B5Vitamin B5 +54.2%
Contains more Vitamin B6Vitamin B6 +727.1%
Contains more Vitamin KVitamin K +2011.1%
Contains more FolateFolate +4277.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +177.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%

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
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 g
Contains more ProteinProtein +475.1%
Contains more CarbsCarbs +170.3%
Contains more OtherOther +325.6%
Contains more FatsFats +1466.3%
Contains more WaterWater +408.9%

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
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +5353.1%
~equal in Polyunsaturated fat ~0.46g

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

All nutrients comparison - raw data values

Nutrient Kidney beans raw Soft serve DV% diff.
Copper 0.958mg 0.03mg 103%
Iron 8.2mg 0.21mg 100%
Fiber 24.9g 0.7g 97%
Folate 394µg 9µg 96%
Manganese 1.021mg 0.005mg 44%
Phosphorus 407mg 116mg 42%
Vitamin B1 0.529mg 0.049mg 40%
Protein 23.58g 4.1g 39%
Potassium 1406mg 177mg 36%
Saturated fat 0.12g 7.46g 33%
Magnesium 140mg 12mg 30%
Cholesterol 0mg 91mg 30%
Vitamin B6 0.397mg 0.048mg 27%
Vitamin B12 0µg 0.5µg 21%
Zinc 2.79mg 0.52mg 21%
Fats 0.83g 13g 19%
Vitamin A 0µg 162µg 18%
Vitamin K 19µg 0.9µg 15%
Carbs 60.01g 22.2g 13%
Vitamin B3 2.06mg 0.095mg 12%
Monounsaturated fat 0.064g 3.49g 9%
Calories 333kcal 222kcal 6%
Choline 26mg 5%
Vitamin B5 0.78mg 0.506mg 5%
Vitamin D 0µg 0.7µg 4%
Vitamin D 0IU 29IU 4%
Vitamin C 4.5mg 0.8mg 4%
Vitamin E 0.22mg 0.61mg 3%
Vitamin B2 0.219mg 0.182mg 3%
Sodium 24mg 61mg 2%
Caffeine 0mg 2mg 1%
Calcium 143mg 131mg 1%
Net carbs 35.11g 21.5g N/A
Sugar 2.23g 21.16g N/A
Selenium 3.2µg 3µg 0%
Polyunsaturated fat 0.457g 0.46g 0%
Tryptophan 0.279mg 0.048mg 0%
Threonine 0.992mg 0.169mg 0%
Isoleucine 1.041mg 0.215mg 0%
Leucine 1.882mg 0.353mg 0%
Lysine 1.618mg 0.296mg 0%
Methionine 0.355mg 0.091mg 0%
Phenylalanine 1.275mg 0.176mg 0%
Valine 1.233mg 0.241mg 0%
Histidine 0.656mg 0.099mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Soft serve
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
20%
Soft serve
Minerals Daily Need Coverage Score
130%
Kidney beans raw
17%
Soft serve

Comparison summary

Which food is cheaper?
Soft serve
Soft serve is cheaper (difference - $1.2)
Which food is lower in Cholesterol?
Kidney beans raw
Kidney beans raw is lower in Cholesterol (difference - 91mg)
Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 18.93g)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 37mg)
Which food is lower in Saturated fat?
Kidney beans raw
Kidney beans raw is lower in Saturated fat (difference - 7.34g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 57)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
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

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. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.