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  6. Kidney beans raw vs. Sun-dried tomato

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, and zinc; however, sun-dried tomato is higher in vitamin C and vitamin A.
  • Sun-dried tomato covers your daily need for 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% 21% 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

All nutrients comparison - raw data values

Nutrient Kidney beans raw Sun-dried tomato DV% diff.
Vitamin C 4.5mg 101.8mg 108%
Folate 394µg 23µg 93%
Fiber 24.9g 5.8g 76%
Iron 8.2mg 2.68mg 69%
Copper 0.958mg 0.473mg 54%
Phosphorus 407mg 139mg 38%
Protein 23.58g 5.06g 37%
Vitamin B1 0.529mg 0.193mg 28%
Manganese 1.021mg 0.466mg 24%
Monounsaturated fat 0.064g 8.663g 21%
Fats 0.83g 14.08g 20%
Zinc 2.79mg 0.78mg 18%
Vitamin K 19µg 16%
Magnesium 140mg 81mg 14%
Vitamin B2 0.219mg 0.383mg 13%
Carbs 60.01g 23.33g 12%
Polyunsaturated fat 0.457g 2.06g 11%
Sodium 24mg 266mg 11%
Calcium 143mg 47mg 10%
Vitamin B3 2.06mg 3.63mg 10%
Saturated fat 0.12g 1.893g 8%
Vitamin A 0µg 64µg 7%
Vitamin B6 0.397mg 0.319mg 6%
Calories 333kcal 213kcal 6%
Vitamin B5 0.78mg 0.479mg 6%
Potassium 1406mg 1565mg 5%
Vitamin E 0.22mg 1%
Net carbs 35.11g 17.53g N/A
Sugar 2.23g N/A
Selenium 3.2µg 3µg 0%
Tryptophan 0.279mg 0.037mg 0%
Threonine 0.992mg 0.128mg 0%
Isoleucine 1.041mg 0.121mg 0%
Leucine 1.882mg 0.185mg 0%
Lysine 1.618mg 0.186mg 0%
Methionine 0.355mg 0.044mg 0%
Phenylalanine 1.275mg 0.131mg 0%
Valine 1.233mg 0.13mg 0%
Histidine 0.656mg 0.077mg 0%

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%

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.