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  6. Kidney beans raw vs. Swordfish

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

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How are kidney beans raw and swordfish different?

  • Kidney beans raw is richer in copper, fiber, folate, iron, manganese, and vitamin B1, while swordfish is higher in selenium, vitamin D, vitamin B12, and vitamin B3.
  • Swordfish covers your daily need for selenium, 119% more than kidney beans raw.
  • Kidney beans raw has a higher glycemic index (22) than swordfish (0).

Beans, kidney, all types, mature seeds, raw and Fish, swordfish, cooked, dry heat types were used in this article.

Infographic

Kidney beans raw vs Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +2283.3%
Contains more PotassiumPotassium +181.8%
Contains more IronIron +1722.2%
Contains more CopperCopper +1982.6%
Contains more ZincZinc +257.7%
Contains more PhosphorusPhosphorus +33.9%
Contains less SodiumSodium -75.3%
Contains more ManganeseManganese +7753.8%
Contains more SeleniumSelenium +2040.6%

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 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +494.4%
Contains more Vitamin B2Vitamin B2 +247.6%
Contains more Vitamin B5Vitamin B5 +87.1%
Contains more Vitamin KVitamin K +18900%
Contains more FolateFolate +19600%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +995.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +349.2%
Contains more Vitamin B6Vitamin B6 +54.9%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Kidney beans raw Swordfish DV% diff.
Selenium 3.2µg 68.5µg 119%
Copper 0.958mg 0.046mg 101%
Fiber 24.9g 0g 100%
Folate 394µg 2µg 98%
Iron 8.2mg 0.45mg 97%
Vitamin D 0µg 16.6µg 83%
Vitamin D 0IU 666IU 83%
Vitamin B12 0µg 1.62µg 68%
Vitamin B3 2.06mg 9.254mg 45%
Manganese 1.021mg 0.013mg 44%
Vitamin B1 0.529mg 0.089mg 37%
Potassium 1406mg 499mg 27%
Cholesterol 0mg 78mg 26%
Magnesium 140mg 35mg 25%
Carbs 60.01g 0g 20%
Zinc 2.79mg 0.78mg 18%
Vitamin B6 0.397mg 0.615mg 17%
Vitamin K 19µg 0.1µg 16%
Phosphorus 407mg 304mg 15%
Vitamin E 0.22mg 2.41mg 15%
Calcium 143mg 6mg 14%
Choline 77.5mg 14%
Vitamin B2 0.219mg 0.063mg 12%
Fats 0.83g 7.93g 11%
Monounsaturated fat 0.064g 3.544g 9%
Saturated fat 0.12g 1.911g 8%
Calories 333kcal 172kcal 8%
Vitamin B5 0.78mg 0.417mg 7%
Polyunsaturated fat 0.457g 1.368g 6%
Vitamin A 0µg 43µg 5%
Vitamin C 4.5mg 0mg 5%
Sodium 24mg 97mg 3%
Protein 23.58g 23.45g 0%
Net carbs 35.11g 0g N/A
Sugar 2.23g 0g N/A
Trans fat 0g 0.056g N/A
Tryptophan 0.279mg 0.265mg 0%
Threonine 0.992mg 1.035mg 0%
Isoleucine 1.041mg 1.088mg 0%
Leucine 1.882mg 1.919mg 0%
Lysine 1.618mg 2.168mg 0%
Methionine 0.355mg 0.699mg 0%
Phenylalanine 1.275mg 0.922mg 0%
Valine 1.233mg 1.216mg 0%
Histidine 0.656mg 0.695mg 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - DPA 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +963.9%
Contains more FatsFats +855.4%
Contains more WaterWater +480.9%
~equal in Protein ~23.45g

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -93.7%
Contains more Mono. FatMonounsaturated fat +5437.5%
Contains more Poly. FatPolyunsaturated fat +199.3%

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.