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Kidney beans raw vs. Sun-dried tomato — In-Depth Nutrition Comparison

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Summary of differences between Kidney beans raw and Sun-dried tomato

  • Kidney beans raw has more Folate, Fiber, Iron, Copper, Phosphorus, Vitamin B1, Manganese, Zinc, and Magnesium, however, Sun-dried tomato is higher in Vitamin C.
  • Sun-dried tomato covers your daily need of Vitamin C 108% more than Kidney beans raw.
  • Kidney beans raw has 17 times more Folate than Sun-dried tomato. While Kidney beans raw has 394µg of Folate, Sun-dried tomato has only 23µg.

These are the specific foods used in this comparison Beans, kidney, all types, mature seeds, raw and Tomatoes, sun-dried, packed in oil, drained.

Infographic

Kidney beans raw vs Sun-dried tomato 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 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Contains more MagnesiumMagnesium +72.8%
Contains more CalciumCalcium +204.3%
Contains more IronIron +206%
Contains more CopperCopper +102.5%
Contains more ZincZinc +257.7%
Contains more PhosphorusPhosphorus +192.8%
Contains less SodiumSodium -91%
Contains more ManganeseManganese +119.1%
Contains more PotassiumPotassium +11.3%
~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 339% 77% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +174.1%
Contains more Vitamin B5Vitamin B5 +62.8%
Contains more Vitamin B6Vitamin B6 +24.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1613%
Contains more Vitamin CVitamin C +2162.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +74.9%
Contains more Vitamin B3Vitamin B3 +76.2%
~equal in Vitamin D ~0µg
~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
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more ProteinProtein +366%
Contains more CarbsCarbs +157.2%
Contains more FatsFats +1596.4%
Contains more WaterWater +358.1%
~equal in Other ~3.7g

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
15% 69% 16%
Saturated Fat: Sat. Fat 1.893 g
Monounsaturated Fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
Contains less Sat. FatSaturated Fat -93.7%
Contains more Mono. FatMonounsaturated Fat +13435.9%
Contains more Poly. FatPolyunsaturated fat +350.8%

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 Sun-dried tomato
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kidney beans raw Sun-dried tomato Opinion
Calories 333kcal 213kcal Kidney beans raw
Protein 23.58g 5.06g Kidney beans raw
Fats 0.83g 14.08g Sun-dried tomato
Vitamin C 4.5mg 101.8mg Sun-dried tomato
Net carbs 35.11g 17.53g Kidney beans raw
Carbs 60.01g 23.33g Kidney beans raw
Magnesium 140mg 81mg Kidney beans raw
Calcium 143mg 47mg Kidney beans raw
Potassium 1406mg 1565mg Sun-dried tomato
Iron 8.2mg 2.68mg Kidney beans raw
Sugar 2.23g Sun-dried tomato
Fiber 24.9g 5.8g Kidney beans raw
Copper 0.958mg 0.473mg Kidney beans raw
Zinc 2.79mg 0.78mg Kidney beans raw
Phosphorus 407mg 139mg Kidney beans raw
Sodium 24mg 266mg Kidney beans raw
Vitamin A 0IU 1286IU Sun-dried tomato
Vitamin A 0µg 64µg Sun-dried tomato
Vitamin E 0.22mg Kidney beans raw
Manganese 1.021mg 0.466mg Kidney beans raw
Selenium 3.2µg 3µg Kidney beans raw
Vitamin B1 0.529mg 0.193mg Kidney beans raw
Vitamin B2 0.219mg 0.383mg Sun-dried tomato
Vitamin B3 2.06mg 3.63mg Sun-dried tomato
Vitamin B5 0.78mg 0.479mg Kidney beans raw
Vitamin B6 0.397mg 0.319mg Kidney beans raw
Vitamin K 19µg Kidney beans raw
Folate 394µg 23µg Kidney beans raw
Saturated Fat 0.12g 1.893g Kidney beans raw
Monounsaturated Fat 0.064g 8.663g Sun-dried tomato
Polyunsaturated fat 0.457g 2.06g Sun-dried tomato
Tryptophan 0.279mg 0.037mg Kidney beans raw
Threonine 0.992mg 0.128mg Kidney beans raw
Isoleucine 1.041mg 0.121mg Kidney beans raw
Leucine 1.882mg 0.185mg Kidney beans raw
Lysine 1.618mg 0.186mg Kidney beans raw
Methionine 0.355mg 0.044mg Kidney beans raw
Phenylalanine 1.275mg 0.131mg Kidney beans raw
Valine 1.233mg 0.13mg Kidney beans raw
Histidine 0.656mg 0.077mg Kidney beans raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Sun-dried tomato
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
57%
Sun-dried tomato
Minerals Daily Need Coverage Score
130%
Kidney beans raw
66%
Sun-dried tomato

Comparison summary

Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 242mg)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 1.773g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 8)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $1.2)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.