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

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Significant differences between kidney beans raw and spread

  • Kidney beans raw has more fiber, folate, iron, copper, phosphorus, manganese, potassium, and magnesium; however, spread is richer in vitamin B12.
  • Kidney beans raw covers your daily fiber needs 99% more than spread.
  • Spread has 197 times less folate than kidney beans raw. Kidney beans raw has 394µg of folate, while spread has 2µg.
  • Kidney beans raw contains less sodium.
  • Kidney beans raw has a higher glycemic index. The glycemic index of kidney beans raw is 22, while the glycemic index of spread is 0.

Specific food types used in this comparison are Beans, kidney, all types, mature seeds, raw and Sandwich spread, pork, beef.

Infographic

Kidney beans raw vs Spread 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%
Spread
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +1650%
Contains more CalciumCalcium +1091.7%
Contains more PotassiumPotassium +1178.2%
Contains more IronIron +938%
Contains more CopperCopper +636.9%
Contains more ZincZinc +173.5%
Contains more PhosphorusPhosphorus +589.8%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +3826.9%
Contains more SeleniumSelenium +203.1%

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%
Spread
5
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 0% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +207.6%
Contains more Vitamin B2Vitamin B2 +63.4%
Contains more Vitamin B3Vitamin B3 +19.1%
Contains more Vitamin B5Vitamin B5 +81.4%
Contains more Vitamin B6Vitamin B6 +230.8%
Contains more Vitamin KVitamin K +1087.5%
Contains more FolateFolate +19600%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +690.9%
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
Spread
2
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more ProteinProtein +207.8%
Contains more CarbsCarbs +402.6%
Contains more OtherOther +37.8%
Contains more FatsFats +1989.2%
Contains more WaterWater +413%

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
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +11750%
Contains more Poly. FatPolyunsaturated fat +461.3%

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

All nutrients comparison - raw data values

Nutrient Kidney beans raw Spread DV% diff.
Fiber 24.9g 0.2g 99%
Folate 394µg 2µg 98%
Iron 8.2mg 0.79mg 93%
Copper 0.958mg 0.13mg 92%
Phosphorus 407mg 59mg 50%
Vitamin B12 0µg 1.12µg 47%
Sodium 24mg 1013mg 43%
Manganese 1.021mg 0.026mg 43%
Potassium 1406mg 110mg 38%
Protein 23.58g 7.66g 32%
Magnesium 140mg 8mg 31%
Vitamin B1 0.529mg 0.172mg 30%
Saturated fat 0.12g 5.977g 27%
Fats 0.83g 17.34g 25%
Vitamin B6 0.397mg 0.12mg 21%
Monounsaturated fat 0.064g 7.584g 19%
Zinc 2.79mg 1.02mg 16%
Carbs 60.01g 11.94g 16%
Vitamin K 19µg 1.6µg 15%
Polyunsaturated fat 0.457g 2.565g 14%
Calcium 143mg 12mg 13%
Cholesterol 0mg 38mg 13%
Selenium 3.2µg 9.7µg 12%
Choline 62.3mg 11%
Vitamin E 0.22mg 1.74mg 10%
Vitamin B2 0.219mg 0.134mg 7%
Vitamin B5 0.78mg 0.43mg 7%
Calories 333kcal 235kcal 5%
Vitamin C 4.5mg 0mg 5%
Vitamin D 0µg 0.6µg 3%
Vitamin A 0µg 26µg 3%
Vitamin D 0IU 22IU 3%
Vitamin B3 2.06mg 1.73mg 2%
Net carbs 35.11g 11.74g N/A
Sugar 2.23g 0g N/A
Tryptophan 0.279mg 0.082mg 0%
Threonine 0.992mg 0.334mg 0%
Isoleucine 1.041mg 0.334mg 0%
Leucine 1.882mg 0.6mg 0%
Lysine 1.618mg 0.663mg 0%
Methionine 0.355mg 0.196mg 0%
Phenylalanine 1.275mg 0.301mg 0%
Valine 1.233mg 0.356mg 0%
Histidine 0.656mg 0.279mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Spread
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
30%
Spread
Minerals Daily Need Coverage Score
130%
Kidney beans raw
33%
Spread

Comparison summary

Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 2.23g)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 22)
Which food is cheaper?
Spread
Spread is cheaper (difference - $1.2)
Which food is lower in Cholesterol?
Kidney beans raw
Kidney beans raw is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 989mg)
Which food is lower in Saturated fat?
Kidney beans raw
Kidney beans raw is lower in Saturated fat (difference - 5.857g)
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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.